A1) 6-8 Strict pullups weighted @20X0 or eccentric only
rest 30
A2) 6-8 Db Bench press @20X1
rest 30
A3) 12 bent over Db reverse flies @2010
rest 60 sec X3
B) 20 EMOM
M1: Farmers carry 30m heavy
M2: Row 50 sec
M3: 10 dual Db shoulder to overhead heavy
M4: 4 sandbag to shoulder.
M5: Air bike 50 sec
C) Core finisher
10 crunches
10/10 oblique crunches
10 knees bent leg rasies
10 tuck ups
10 sec hollow hold
X3 rounds
BOOTCAMP
A) At 7-8/10 RPE
20 AMRAP
28/20 cal Erg
20 wall ball shots
20 walking lunges with med ball twist
20 Double unders
B) CORE
3 rounds
30 sec hollow hold / GHD hollow hold
6 abwheel/barbell roll outs
STRENGTH
A) 3 sets
15m heavy sled drag walking backwards + 10 Db Floor press
rest 2-3 mins
Giant set
5 rounds for quality
A1) 5 back squat
rest 60
A2) 5 weighted strict chest to bar pullup
rest 60
A3) 20 walking lunges Dbs by sides
rest 60
A4) 15 prone Db bench rows
rest 2
*Build in load each round. From 2 weeks ago.