A1:
4-4-4-4-4 Seated Hurdle Jumps (challenge your height!)
A2:
8-8-8-8-8 Zottman Curls @3030
Start every 1:15min one of the exercises (alternating)

B:
4 rounds for quality of:
10 Front Rack Lunges (5/5) @ Medium
Rest 15sec.
10 Floor Presses @ Heavy (same bar as FR Lunges)
Rest 15sec.
10 DB Box Step Overs @ Heavy on 45cm box
Rest 15sec.
10 Strict K2E
Rest 15sec.

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:
3 Heavy DB Deadlifts
3 Heavy Devil Presses
3 Heavy DB Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
5 V-Ups
5/5 Bycicle Crunches
5 Tuck-ups
5 Leg Raises

Always try to finish full rounds in No. 4…

Focus on device:
1min. HARD / 1min. EASY


STRENGTH WOD

A1:
Back Squat
6×4

A2:
Shoulder press
6×4

Alt. Between sets 20min. Work up to a heavy sets of 4 reps

B:
3 Rounds of:
10 reverse lunges on 20 kg plate w/DB ‘s
8-12 half kneeling Arnold press w/ 3 sec down+ 3 sec on top
8-12 skull crushers heavy than last week w/5 sec down and up

You go I go setup in part B