A:
6-6-6-6-6-6 Barbell Good Mornings
6 sets of 10-15 V-Ups or GHD Sit-ups
Start a new round of both exercises every 2:30min.
B:
4 rounds of:
15sec. Assault Bike Sprint
30-40sec. Hollow Rocks
5 (Weighted) Chin-ups
15 Push-ups (keep elbows close to your body)
Start a round every 4min.
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 Push-ups
5 Froggers
20 KB-Swings
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10/10 Side Crunches
20 Alternating Supermen
Focus on device:
50sec. EASY + 10sec. HARD
OLYMPIC WEIGHTLIFTING
A:
Everty 90 sec. of 12 sets
3 High Hang Snatch
B:
Every 2min for 6 sets
1 Snatch Balance + 2 Overhead Squats