For time of:
2000m Row
40 Push-ups
20 Burpees
4000m Bike
40 Abmat Sit-ups
20 V-Ups
1600m Run
40 Squats
20 Jumping Lunges
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 KB Swings
6 KB Taters
4 KB Squats
3: 4x 250m Run / Rest: 30sec. between runs
4: AMRAP:
30 Banded Mountain Climbers
20 Banded Skater Steps
Focus on device:
45sec Easy / 15sec Fast
STRENGTH
A:
Bench Press
8@55%
6@67%
4@73%
3@826%
2x1@94%
2@79%
B:
Alt. DB Incline Bench
1) 12 w/ 2sec up + Down
2) 10 w/ 2 sec. Up + Down
3) 10 w/ 2 sec. up + Down
C:
3x 12 KB Skull Crushers on the Floor w/2secs. Down