A:
3-3-3-3-3 Overhead Squats
5 sets of 6/6 Single Arm Ring Rows with rotation
Start a new round every 2:30min.
B:
4x AMRAP 4 w/ 1 min Rest
400m run
12 Burpees
then:
A) Max Reps Sandbag Box Step ups overs
B) Max Cals Assault Bike
Alternate A+B.
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
12 KB Swings
12 Goblet Squats
12 Bycicle Crunches
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
40 Mountain Climbers
20 Butt Kicks
20 Hollow Rocks
Focus on device:
20sec. MODERATE / 10sec. EASY
20sec. FAST / 10sec. REST
STRENGTH
A:
Deadlift
In 20 Min Window Work up to heavy
1 RM of the day in Deadlifts
Bench Press
Work up to a 1 RM of the day
B:
3-5 Rounds
10/10 DB Bulgarian Split Squats
14 DB Chest Flys
12 Bent Over BB Rows
6-8 Strict T2B