Bootcamp
Monday, June 15th, 2026 - Bootcamp
General Warm-Up
30 Seconds Bird Dogs
30 Seconds Dead Hang
2 Rounds
250m Row
10 Front Squats With A Slow Eccentric
3 Strict Pull Ups Or 8 Ring Rows
Strength
Back Squat Every 2 Minutes On The Minutes X 5 Rounds
5 Reps @ 70% 1 Rm
WOD
Workout Format
3 Rounds In Pairs (Time Cap:18 Minutes)
Elite
1000m Row
30 Front Squats (115/85)
10 Strict Pull Ups
Competitive
1000m Row
30 Front Squats (95/65)
10 Strict Pull Ups
Performance
1000m Row
20 Front Squats (95/65)
10 Assisted Strict Pull Ups
Stimulus Points
.Split The Work Anyway You’d Like With Your Partner. Pick A Challenging Pull Up Scale.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 5-8 Reverse Lunges
Even Minutes). 30 Seconds Plank
Cooldown
OptionalQuad Stretch
Lat Stretch