A:
5 sets of 8-10 Bulgarian Rows
5 sets of 4 Seated Hurdle Jumps
Start a new round of both exercises every 2min.
B:
5 rounds of:
15sec. Assault Bike ALL OUT(cals)
400m easy jogging
Start every 5min a new round
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10/10 DB Hang Clean + Push Press
20 Spider Mountain Climbers
20 High Knees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Empty Barbell Good Mornings
10 Single Leg V-Ups
10 Side Bends
Focus on device:
1min Easy / 45sec. Moderate - Fast
OLYMPIC WEIGHTLIFTING
A:
Everty 90 sec. of 12 sets
1 Clean + 2 Front Squats + 2 Jerk
Work up to a 1RM of the day
B:
Every 2min for 5 sets
2 Split Jerk