A1:
4-4-4-4 Front Squats @20X1
A2:
8-8-8-8 DB Flys + Bench Press (Complex)
Start every 1:30min one of the exercises (alternating).

B:
EMOM for 24min of:
1) 15 Wallballs
2) 10 Burpees
3) 8/8 KB Clean & Jerks
4) 20 Alternating Single Leg V-Ups
5) 15/12cals Row
6) Rest


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Wallballs
10 Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Single Leg V-Ups
10/10 Single Leg Glute Bridges

Focus on device:
AMRAP of 12cals of:
Assault Bike
Row
Bike
Ski


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
AMRAP in 7min of:
10/7cals Row
4 Burpees over the Rower

Station 2
Build up a heavy set of 5 Glute Bridge Floor Presses

Station 3
EMOM for 7min of:
5/5 KB Clean & Jerks

Station 4
2min Plank Hold
2min Superman Hold
1/1min Side Plank Hold or Star Hold

Station 5
AMRAP in 7min of:
7 Front Squats @ light weight
7 Sit-ups