A:
5-5-5-5-5 Bench Press @30X1
5 sets of 10 T2R
Start a new round of both exercises every 3min.
B:
3x 1:30 on. / 3 min. off
18/14 Cal. Fan Bike
Max Reps DB Snatch
Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 Plate G2OH
8 Burpees to Plate
8 Russian Twists with Plate
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8/8 Landmine Twists
40 Mountain Climbers
Focus on device:
10sec. FAST
20sec. Rest
30sec. EASY
STRENGTH
A:
Deadlift
In 20 Min Window Work up to heavy
4 Reps in Deadlifts No TNG
10 BB Floor Press
B:
3 Rounds of:
Max Reps Banded Push Ups
20 Chest Supported Rows
into
10 banded Wide Grip Pull Ups
12 DB Arnold Press