Monday, September 1st, 2025 - Holiday Bootcamp
General Warm-Up
Repeat For 5 Minutes
10 Lunges
10 KB Good Mornings
5 Sit Ups
5 Ring Rows/Pull Ups
5 Inch Worm to Push Ups
10 Lunges
10 KB Good Mornings
5 Sit Ups
5 Ring Rows/Pull Ups
5 Inch Worm to Push Ups
WOD
Workout Format
For Time ~ Teams of 4 (Partner up 2 and 2)
Team 1 Rows.
Once Team 1 Finishes Rowing, They Move Onto The Work Portion
Team 2 Starts the Row, Moving to the Work Portion Once They Finish the Row.
Time is When all 4 Athletes Have Finished all Movements with a High Five
All Reps Are Split between Teams of 2
100 Cal Row
100 Sit Ups
100 KBS
100 KB Lunges
100 Pull Ups/Ring Rows
20 Wall Walks/Inch Worm with Push Up
Team 1 Rows.
Once Team 1 Finishes Rowing, They Move Onto The Work Portion
Team 2 Starts the Row, Moving to the Work Portion Once They Finish the Row.
Time is When all 4 Athletes Have Finished all Movements with a High Five
All Reps Are Split between Teams of 2
100 Cal Row
100 Sit Ups
100 KBS
100 KB Lunges
100 Pull Ups/Ring Rows
20 Wall Walks/Inch Worm with Push Up
Notes
Cool Down & Dismissal
100m Walk
Quad Stretch
Hip Flexor Stretch
Forward Fold
100m Walk
Quad Stretch
Hip Flexor Stretch
Forward Fold