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: 25 EMOM
M1: Farmers carry 30m heavy
M2: Ski 50 sec
M3: 10 dual Db shoulder to overhead heavy
M4: 4 sandbag to shoulder.
M5: Air bike 50 sec
C: Stretch
Forearms, hammys, calves.
BOOTCAMP
A:
At 70-80% effort moving 1 mins on : 1 min rest
30 AMRAP
50/44 cal row
50 burpee box jump overs
50 cal ski
50 med ball situps
50 single arm db hang clean and jerks
50 American KB swings
B: 8 min AMRAP
8 KB windmills each arm
8 dragon fly leg raises
STRENGTH
A: Establish a heavy 15m sled push in 10 mins only
Push must be have no pauses from start to finish
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