Wednesday, March 12th, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
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
Scap Pull-Ups X 10 Reps
Scap Push-Ups X 10 Reps
Alternating Lunges X 10 Reps per Side
Push-Ups X 10 Reps
Mountain Climbers X 20 Seconds
Burpees X 10 Reps
-Into-
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
Scap Pull-Ups X 10 Reps
Scap Push-Ups X 10 Reps
Alternating Lunges X 10 Reps per Side
Push-Ups X 10 Reps
Mountain Climbers X 20 Seconds
Burpees X 10 Reps
WOD
Workout Format
AMRAP 30 Minutes ~ In Pairs
Competitive
1000M Row
40 Box Step Overs (24/20)
20 Burpees
40 Box Step Overs (24/20)
20 Burpees
Performance
800M Row
40 Box Step Overs (24/20)
20 Burpees
40 Box Step Overs (24/20)
20 Burpees
Lifestyle
800M Row
40 Box Step Overs
20 No Push-up Burpees
40 Box Step Overs
20 No Push-up Burpees
Notes
Stimulus: This Is a Partner Cardio Workout, the Scale of Box Step Overs and Burpees Should Be Easy Enough to Move Quickly With Only Taking Breaks While Your Partner Works