Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD
Strength
- Strict Press
- Build to a heavy set of 3
- Back-off: max reps @ ~75–80%
Superset:
- Pull-Ups / Lat Pulldown – 3×max effort
- DB Bench Press or Floor Press – 3×12
Conditioning (8–10 min)
AMRAP:
- 12 Push-Ups
- 15 Sit-Ups
- 200m Run
Strength
- Strict Press
- Build to a heavy set of 3
- Back-off: max reps @ ~75–80%
Superset:
- Pull-Ups / Lat Pulldown – 3×max effort
- DB Bench Press or Floor Press – 3×12
Conditioning (8–10 min)
AMRAP:
- 12 Push-Ups
- 15 Sit-Ups
- 200m Run
Strength
- Strict Press
- Build to a heavy set of 3
- Back-off: max reps @ ~75–80%
Superset:
- Pull-Ups / Lat Pulldown – 3×max effort
- DB Bench Press or Floor Press – 3×12
Conditioning (8–10 min)
AMRAP:
- 12 Push-Ups
- 15 Sit-Ups
- 200m Run