Friday, October 17th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
10 Dumbbell Bent Over Row
8 Goblet Squat
4 High Plank Lateral Walk Over Dumbbells
10 Dumbbell Bent Over Row
8 Goblet Squat
4 High Plank Lateral Walk Over Dumbbells
Strength - Strict Press
3 Sets X 3-5 Reps @ 85% 1Rm (RPE 8-9)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
15 Minute AMRAP
Competitive
5 Chest To Bar Pull Up
10 Dumbbell Bench Press (50/35)
20 Walking Lunges
10 Dumbbell Bench Press (50/35)
20 Walking Lunges
Performance
5 Pull Up
10 Dumbbell Bench Press (35/25)
20 Walking Lunges
10 Dumbbell Bench Press (35/25)
20 Walking Lunges
Lifestyle
5 Ring Rows
10 Dumbbell Bench Press
20 Assisted Lunges
10 Dumbbell Bench Press
20 Assisted Lunges
Stimulus Points
Unbroken Early, But Break Before Failure In The Later Minutes
Accessory
Every 1 Minute On The Minute X 3 Rounds
1). 16 Gorilla Rows
2). 30 Seconds Cobra Hold
1). 16 Gorilla Rows
2). 30 Seconds Cobra Hold
Notes
Cool Down & Dismissal
100m Walk
Prayer Stretch
Quad Stretch
Chest Stretch
100m Walk
Prayer Stretch
Quad Stretch
Chest Stretch