A1:
8-8-8-8 Sumo Deadlift
A2:
4 sets of 20 Body Saws (on slides)
Start every 1:30min one of the exercises (alternating)

B:
Inspired by the Rogue Invitationals…
In Teams of 2, for time of:
60 cals Row
50 Medball Cleans
40 Medball Box Step-overs
30 HSPU
40 Medball Box Step-overs
50 Medball Cleans
60 cals Row


BOOTCAMP

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Suitcase Deadlift – r
10 DB Front Squats (hold the DB in front of you)
10 DB Suitcase Deadlift – l
10 DB Good Mornings (hold the DB in front of you)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10/10m Banded Side Walk (2 bands, one @ knees and one @ankles)
10 Banded Squats
10/10 Banded Clamshells
Rest 30sec.

Focus on device:
Steady pace – Try to find a sustainable pace


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
Ski:
1min @50% Effort
1min @60% Effort
1min @70% Effort
1min @80% Effort
1min @60% Effort
1min @40% Effort

Station 2
4 sets every 90sec. Do:
20 Dimmel Deadlifts

Station 3
EMOM for 6min do:
5/5 Single Arm Turkish Sit-ups @2020

Station 4
For time: 100 Sit-ups or Tuck Crunches

Station 5
AMRAP in 7min of:
10 Back Squats @ very light load
10 Back Rack Reverse Lunges @ same load
10 T2B or Knee Raises