Bootcamp
Wednesday, June 10th, 2026 - Bootcamp
General Warm-Up
30 Seconds Bird Dogs
30 Seconds Glute Bridge Hold
2 Rounds
15 Band Face Pulls
15 Band Overhead Press
15 Band Good Morning
10 Cal Echo Bike
Strength
Overhead Press
Build To A Heavy Five Or Work On Technique For 15-20 Minutes.
WOD
Workout Format
21-15-9 - For Time (Time Cap: 12 Minutes)
Elite
Echo Bike Cals
KB Swings (70/50)
Competitive
Echo Bike Cals
KB Swings (50/35)
Performance
Echo Bike Cals
KB Swings (35/25)
Stimulus Points
.Fast And Powerful, You Shouldn’t Need To Break Up The KB Swings.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Standing Arnold Press
Even Minutes). 8-12 DB Bent Over Row
Cooldown
Pigeon Pose
Shoulder Stretch