A1:
4 sets of: 40-60sec. Banded Isometric Squat Hold
A2:
4 sets of 15 Banded Russian Swings
Start every 1:30min one of the exercises (alternating)

B:
Tabata Squats @20secs + Squat Hold @10secs “Rest”

Rest 2min

Tabata Push-ups @20secs + Push-up Hold @10secs “Rest”

Rest 2min

Tabata BB Good Mornings @20secs + Good Morning Hold (bottom position) @ 10secs “Rest”
(you can use a band or a barbell)

C:
Mandatory Cool Down of 5min on any device or jogging


BOOTCAMP (HIIT) WOD

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
2 Rounds:
1 Min. Banded Squats
1 Min. Plank Hold
1 Min. Banded Chest Flys
Then 1 Min Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
As Fast As Possible AMRAP:
10 Push-ups
20 Supermans
30 Mountain Climbers
40 Jumping Jacks

Focus on device:
1 Min. On Resistance 10
1 Min. On Resistance 1


GYMNASTICS WOD

A:
Technique in HS/ HS walking

B:
Extra work gymnastics strength
5 rounds
2 weighted pull ups
2 weighted dips
40 sec strict HSPU w/ 3 sec dowm

(The 40 sec hspu means do reps for 40 sec straight if you can’t do strict
up do kipping or kick down and go back up )