Wednesday, March 5th, 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
Kip Swings X 30 Seconds
Hanging Leg Raises X 10 Reps
Toes to Bar X 5 Reps
Row X 30 Seconds
Skip X 30 Seconds
Double Under Attempts X 20 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
Scap Pull-Ups X 10 Reps
Kip Swings X 30 Seconds
Hanging Leg Raises X 10 Reps
Toes to Bar X 5 Reps
Row X 30 Seconds
Skip X 30 Seconds
Double Under Attempts X 20 Seconds
WOD
Workout Format
3 Rounds Each With a Partner Switching Each Round
Competitive
Pa) 1000M Row
Pb) 20 Toes to Bar & 75 Double Unders
Pb) 20 Toes to Bar & 75 Double Unders
Performance
Pa) 850M Row
Pb) 30 Leg Raises & 30 Double Unders or Attempts or 75 Singles
Pb) 30 Leg Raises & 30 Double Unders or Attempts or 75 Singles
Lifestyle
Pa) 750M Row
Pb) 20 Knee Raises & 75 Single Unders
Pb) 20 Knee Raises & 75 Single Unders