A:
EMOM for 16min do:
1 Power Clean + 1 Front Squat
B:
3 Rounds for time:
80 Double Unders
40 Wallballs
20/15 cals on a device
Time cap: 20min
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
4 Push-ups
6 Burpees
8 Box Jumps
10 Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
1min Plank Hold
1min Superman Hold
1min Hollow Hold
1min Jumping Lunges
1min Plank Hold
1min Superman Hold
1min Hollow Hold
Focus on device:
2min Easy, 1min Moderate, 30sec. HARD!
STRENGTH
A:
Bench Press
Work up to a 1 RM
B:
Incline DB Bench Press
1) 15 w/ 3s. Down into 30 w/ half the weight
2) 12 w/ 3s. Down into 24 w/ half the wieght
3) 10 w/ 3s. Down into 20 w/ half the wieght
4) 10 w/ 3s. Down into 16 w/ half the wieght
C:
Tri Set Finisher
3x
20 DB Incline Flys
15 Tempo DB Incline Squeeze Press 3s. Down + up
10 Band Resistend Push Ups w/2s Down + 1s. Pause at lock out