A1:
5-5-5-5-5 Back Squat
A2:
5 sets of 8/8 DB Skull Crusher
Start every 1:30min one of the exercises (alternating).

B:
In Teams of 2, 10 rounds of:
7 (heavy) Thrusters
7 Lateral Burpees over the Bar
Run 100m

You Go, I Go (full rounds). Go hard each round!


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
6/6 Single Arm DB Thrusters
12 Half Burpees
6 Push-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Hip Extensions
20 Flutter Kicks / Scissors Kicks

Focus on device:
AMRAP in 7min of:
10/7cals on the Assault Bike
10/7cals on the Rower
10/7cals on the Ski-erg


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
AMRAP in 7min of:
10/7cals on the Bike
10/7cals on the Rower
10/7cals on the Ski-erg

Station 2
EMOM for 6min of:
1 Power Clean + 2 Front Squats

Station 3
EMOM for 7min:
Odd: 8 Skull Cruchers (3sec. Down)
Even: 8 DB Lateral Raises

Station 4
AMRAP in 7min of:
Run 100m
8 Heavy Medball Thrusters
8 Burpees over the Medball

Station 5
Build up a heavy set of 5 Back Squats