Wednesday, February 12th, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Movement Prep
2 Rounds
Air Squats X 10 Reps
Alternating Lunges X 10 Reps
Push-Ups X 10 Reps
-Into-
30 Seconds Echo Bike
30 Seconds Rowing
Mobility and Activation
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Movement Prep
2 Rounds
Air Squats X 10 Reps
Alternating Lunges X 10 Reps
Push-Ups X 10 Reps
-Into-
30 Seconds Echo Bike
30 Seconds Rowing
WOD
Workout Format
In Teams of 4 ~ For Reps ~ 30 Minutes
Competitive
1000 Cals Echo Bike
1000 Cals Rower
1000 Cals Rower
Performance
1000 Cals Echo Bike
1000 Cals Rower
1000 Cals Rower
Lifestyle
In Teams of 4 Alternate Machines
Max Cals Echo Bike
Max Cals Rower
Max Cals Echo Bike
Max Cals Rower