A:
4-4-4-4-4-4 Low Bar Back Squat
6 sets of 10-15 Diamond Push-ups
Start a new round of both exercises every 2:30min.
B:
EMOM for 20min of:
1) 15- 20 Double KB Push Press
2) 12/9 Cal Ski Erg
3) 15-20 American KB Swings
4) 12-15 A-Jumps on 3 20kg Plates
5) Rest
Level 1: 16/8kg
Level 2: 20/12kg
Level 3: 24/16kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
12 KB Swings
12 Abmat Sit-ups
12 Reverse KB Goblet Lunges
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Seated Leg Raises over KB
10 KB Russian Twists
10m Crab Walk (with as much extended legs as possible)
Focus on device:
10 rounds of 20sec. @80% + 10sec. Full Rest
2min easy pace
STRENGTH
A:
Back Squat
5x 4
Work up to a heavy set of 4
B:
3-4 Rounds
6+6 Heavy BB Reverse lunges
4 BB Shoulder Press
C:
3-4 rounds
15 DB Curls w/3sec Down
12/12 BB Skull crushers