A1:
8-8-8-8 Front Squats
A2:
4 sets of 8 Arnold Press (per side) @2020
Start every 1:30min one of the exercises (alternating).

B:
15 rounds of:
2 Bear Complex @Light (should be unbroken)
Run 100m


GYMNASTICS


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
6 DB Squats
6 DB Push Press
6 DB Renegade Rows (without Push-up)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
5/5 Side V-Ups
10 Banded Kang Squats
10/10 Banded Side Steps

Focus on device:
1min. EASY
1min FAST


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
4min Row Fish Games
Rest 1min
2min Ski @ FAST

Station 2
EMOM for 7min do:
2 Bear Complex @ Light – Medium
You should stay rather fast + unbroken.

Station 3
EMOM for 7min do:
5/5 Seated Arnold Presses @2020

Station 4
AMRAP in 7min of:
5/5 Side V-Ups
10 Banded Good Mornings
20 Banded Monster Walk (10 steps forwards / 10 steps backwards)

Station 5
Build up a heavy set of:
8 Front Squats