Strength
Back Squat: 5 sets x 4 reps @ 85% of 1RM
*Perform a set every 2 minutes
WOD
6 Rounds for time
12 deadlift, 185/125 lb.
12 burpees over bar
*15 min time cap
Note: Record time to log
Boot Camp
AMRAP 4 minutes
10 weighted box step-ups
10 kettlebell swings
50 jump rope
Rest 2 minutes
AMRAP 4 minutes
10 DB shoulder press
10 kettlebell deadlift
50 jump rope
Rest 2 minutes
AMRAP 4 minutes
10 Bulgarian split squats, L/R
10 kettlebell swings
50 jump rope
Rest 2 minutes
AMRAP 4 minutes
10 Dips
10 kettlebell deadlift
50 jump rope