A:
4-4-4-4-4-4 Front Squats
6 sets of 15-20 V-Ups or Tuck-Chrunches
Start a new round of both exercises every 2:30min
B:
6 rounds of:
1:30min AMRAP / 1:30min OFF:
10 Jumping Squats
14 DB Snatches
Max cal Assault Bike / Concept2 (alternate each round)
STRENGTH
A:
Sumo Deadlift
6x2 all sets heavier then last week
B:
3-4 rounds
12 Landmine row
12/12 Single leg Deadlift w/DBs
Max. reps DB sitting Overhead Extension
Max. Sandbag hold