Wednesday, March 19th, 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
2 Rounds
Band Pull Aparts X 30 Seconds
Band Good Mornings X 30 Seconds
Ring Rows X 30 Seconds
Glute Bridge X 30 Seconds
Plank X 30 Seconds
-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
2 Rounds
Band Pull Aparts X 30 Seconds
Band Good Mornings X 30 Seconds
Ring Rows X 30 Seconds
Glute Bridge X 30 Seconds
Plank X 30 Seconds
WOD
Workout Format
AMRAP 30 ~ In Pairs ~ Share Work
Competitive
1000 Meter Row
50 Wall Ball (20/14)
50 Burpees
50 KBS (50/35)
50 Wall Ball (20/14)
50 Burpees
50 KBS (50/35)
Performance
1000 Meter Row
50 Wall Ball (14/10)
50 Burpees
50 KBS (35/25)
50 Wall Ball (14/10)
50 Burpees
50 KBS (35/25)
Lifestyle
800 Meter Row
50 Wall Ball
50 Burpees
50 KBS
50 Wall Ball
50 Burpees
50 KBS