A:
5-5-5-5-5 Sumo Deadlift
5 sets of 3-6 Wide Grip Pull-ups (try to pull to you neck)
Start a new round of both exercises every 3min.
B:
AMRAP 12
21/15 cal Assault Bike
then
2 Rounds
5 HSPU
7 Pull Ups
9 Box Step Overs w/2xDB
12 G2OH w/2xDB
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:
10 Plate G2OH
10 Plate Overhead Lunges
10 Plate Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Medball Sit-ups
10 Medball Hamstring Curls
10 Medball Russian Twists
Focus on device:
Start with Damper 3, go up by 1 every minute
STRENGTH
A:
Front Squats / Back Squats
in 20 min Build up to a heavy
1 Front Squats + 1 Back Squats
in between set do a set of
8 Pendley Rows
B:
3 Rounds
20 Seated Banded Hamstring Curls into 15 DB Stiff Leg DL
15/15 BB Split Squats
30 Sec. Sandbag Hold