EMOM for 42min @ STEADY PACE of:
1) 45sec. Row (moderate pace)
2) 10 T2B
3) 45sec. Assault Bike (moderate pace)
4) 12 Box Jumps with Step Down
5) 45sec. Ski Erg (moderate pace)
6) 6 Sand Bag Squat Clean
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 KB Deadlifts
10 Cossack Squats
10 No Push-up Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 Banded Good Mornings
10 Banded Shoulder Presses
10 Banded Lat Pull-downs (in hollow)
Focus on device:
2min Rower
2min Bike-Erg
1:30min Rower
1:30min Bike Erg
2min @ moderate pace / 1:30min @ fast pace
STRENGTH
A:
Bench Press
10@55%
7@63%
5@71%
4x4@79%
B:
DB Bench Press
1) 25 Smooth Reps w/ 2s down
2) 15 Reps w/ 3/4 range form bottom short of lockout
3) 4x 3 Half Reps from Bottom into 2 Full Reps
4) 5 Half Reps From Top, 5 Half Reps From Bottom, 5 Full Reps w/5s Down
5) 10 Heavy Reps, Drop 30% for 10, Drop 30% for Max Reps
C:
3 Sets
20 Chest Flys Light and Smooth
Max Reps Band Resisted Push Ups