A1:
4-4-4-4-4 Ring Pull-ups (upgrade: false grip Pull-up)
A2:
5 sets of 10 Reverse Leg Lifts on GHD
Start every 1:30min one of the exercises (alternating).

B:
“Helen”
3 rounds for time of:
Run 400 meters
21 Kettlebell Swings
12 Pull-ups


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 KB Swings
6 KB Taters
4 KB Squats
3: 2x 400m Run / Rest 2min between
4: AMRAP:
30 Banded Mountain Climbers
20 Banded Skater Steps

Focus on device:
45sec Easy / 15sec Fast


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
2x 400m Run @FAST Pace
Rest 2min.

Station 2
EMOM for 7min:
Odd: 10 Reverse Leg Lifts
Even: 8-10 Ring Rows

Station 3
AMRAP in 6min of:
1-2-3-4-5-6…reps of:
KB Swing
KB Front Squat

Station 4
AMRAP in 7min of:
30 Banded Mountain Climbers
20sec Banded Squat Hold
10 Banded Glute Bridges

Station 5
EMOM for 6min do:
5 Back Squats