A:
5 sets of 35sec. Heavy Front Rack Holds
5 sets of 20 Jumping Lunges
Start a new round of both exercises every 2:30min.
B:
5 sets of:
3min ON/1min OFF
20 Target Burpees
20 Push-ups
20 Air Squats
Max. reps DB Snatches
Level 1: 10/5kg
Level 2: 15/10kg
Level 3: 22.5/15kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
Run 100m
12 Squat Jumps
8 Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8 Ring Rows (core tight!)
40sec. Plank Jacks
Focus on device:
10 rounds of 20sec. @80% + 10sec. Full Rest
then 2min easy pace
STRENGTH
A:
Back Squats
work up to a 1RM Back Squat
Bench Press
10@50%
10@58%
10@63%
10@63%
10@63%
B:
15 DB Bench Press + DB Flys
12 BB Pendlay Row