A1:
10-10-10-10 Back Squat @2011 (controlled descent)
A2:
4 sets of 10 Side V-Ups (each side)
A3:
4 sets of 20-30sec. KB Star Side Plank (per side)
Start every 1:30min one of the exercises (alternating)

B:
2 rounds for time of:
100 Double Unders
50 Sit-sup
50 Squats


Bootcamp HIIT

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Bandet DB Truster
10 Bandet Walks left/right
10 Bandet DB Hip Trusts
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
Wallballs
do every 30 sec. 1 Burpee


STRENGTH WOD

A1:
Back Squat
5RM (1st rep paused 2 sec)

A2:
Shoulder press
90% of 3 Rm for 4x 2

Alt. Between sets 20min. For part A

B:
3 Rounds of:
8 Front Squats w/BB
12 DB alt. Shoulder press
1 min . Weighted plank

You go I go setup in part B