A:
3-3-3-3-3-3 Tempo Back Squats @32X1
6 sets of 20 Banded Reverse Flys
Start a new round of both exercises every 2:30min.
B:
AMRAP in 20min of:
3 Clean and Jerk
2 Rounds of:
6 T2B
9 Push-ups
12 Box Step Ups w/1 DB
Level 1: 40/30kg + 10/5kg DB
Level 2: 55/35kg + 15/10kg DB
Level 3: 70/50kg + 22.5/15kg DB
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Abmat Sit-ups
10 Crunches
10 Single Leg V-Ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
5 Burpees
10 Box Step-Ups
30 Mountain Climbers
Focus on device:
1min Easy / 1min Moderate / 1min Hard / 1min FULL REST
STRENGTH
A:
Back Squat
5x 8
Work up to a heavy set of 8
B:
3-4 Rounds
12+12 Reverse Lunges w/BB
6 BB Shoulder Press
C:
3-4 rounds
12 Bicep Curls
15 Skull Crushers