A:
5-5-5-5-5 Front Rack Box Step-ups (each leg, max. on small box)
5 sets of 8 DB Z-Presses
Start a new round of both exercises every 3min.
B:
4x Tabata with 1min Rest in between:
1)
KB Goblet Reverse Lunges
2)
KB Swings
3)
Pull Ups
4)
V-Ups
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 DB Cleans
8 DB Front Rack Lunges
8 DB Push Press
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
6m back and forth Seal Walk
20 Banded Good Mornings
Focus on device:
30sec. MODERATE
30sec. REST
30sec. FAST
30sec. REST
..
OLYMPIC WEIGHTLIFTING
A:
EMOM for 6min do:
3 Clean + Jerk
EMOM for 6min do:
2 Clean + Jerk
EMOM for 6min do:
1 Clean + Jerk
B:
Every 20 sec. for 6 min
2 T'N'G Squat Clean