A:
4-4-4-4-4-4 Deadlift
6 sets of 3 High Box Jumps
Start a new round of both exercises every 2:30min.
B:
In Teams of Two
Every 2:30 min
Buy in:
100m Run to Stone and Back Together
5 Burpees
Remaining time Max Reps:
1) Cal Ski Erg - Plank
2) Toes to Rings - Dead Hang in Pull Up bar
3) Dips - Plate Overhead Hold 20/15kg
4) Deadlifts - Farmers Hold 2x32/24kg KB
5) Sand Bag Clean - Hollow Hold
6) Wall Balls heavy - Wall Sit
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
7 DB Bench Press
7 DB Deadlifts
7 DB Box Step Overs
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Cork Screwers
10 Superman Rocks
10/10m Banded Side Walk (use 2 mini bands if possible)
Focus on device:
20sec. EASY
20sec. MODERATE
20sec. FAST
10sec. FULL REST
STRENGTH
A:
5 Sets of:
4 Back Squats @ 2,5 - 5kg Heavier
6 BB Shoulder Press From the floor
in the Shoulder Press Work up to a 6RM
B:
3-4 Rounds
20 Back Rack Lunges
15 DB Armold Press
20 Hip Extnsion
15 Skull Crushers