A:
5 sets of 4 DB Bench Press @30X1
5 sets of 30-40sec. Superman Rocks
Start a new round of both exercises every 2:30min.
B:
6x 3 min On / 1 min Off
1)
9/6 Row
9 Burpees over Rower
2)
30 Double Unders
10 BB Push Press
3)
9/6 Fan Bike
12 Wall Balls
Level 1: 20/15 kg
Level 2: 30/20 kg
Level 3: 35/25 kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5/5 DB Clean & Jerk
10 KB Swings
20 Spider Mountain Climbers
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20sec. Plank
20sec. Plank with Steps
20sec. Superman Flutter
10sec. Rest
Focus on device:
10/7 cals SPRINT
Rest 75sec.
Repeat as many times as possible.
STRENGTH
A:
Front Squats / Back Squats
in 20 min Build up to a heavy
2 Front Squats + 4 Back Squats
in between set do a set of
12-15 BB Bent Over Rows
B:
3 Rounds
12-15 SangBag Good Mornings
15 KB Bulgarian Split Squats
12-15 BB Hip Thrust