A:
6-6-6-6-6 Romanian Deadlift
5 sets of 5 Overhead Squat with Wooden Stick & hanging KBs/DBs (w/bands)
Start a new round of both exercises every 2:30min.
B:
For time of:
3 rounds:
25/20 cal Assault Bike / Bike
15 Hang Power Cleans
15 Push Presses
into
3 Rounds:
200m Run
21 KB-Swings
15 Pull ups
the weigth of the BB decreases
52,5 → 42,5 → 35kg
35 → 30 → 25kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
12 DB Lunges
12 No Push-up Burpees
12 Box Step-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Hip Extensions
20 Flutter Kicks / Scissors Kicks (alternate exercises, left + right counts as 1)
Focus on device:
AMRAP in 7min of:
10/7cals on the Assault Bike
10/7cals on the Rower
10/7cals on the Ski-erg
STRENGTH
A:
Bench Press
8@55%
6@67%
4@73%
3@82%
2x1@89%
2@79%
B:
3 Sets
10 Heavy DB Flys w/ 3sec Down
+ 1 sec Pause at botton
into
30 Banded Cable Flys light and fast
C:
3 Sets of
15 weighted bar Dips
15 BB Skull Crushers
15 DB Single Arm Overhead
15 Tricep Extension each arm