AMRAP in 30min @ STEADY Pace:
Row 250m
5 Deadlifts
10 KB Swings
Row 250m
5 Back Squats
10 (heavy) Banded Good Mornings
Row 250m
5/5 DB Single Arm Presses
10 (heavy) Banded Ab Pull-down

Focus on good movement quality!


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 KB Deadlifts
10 Cossack Squats
10 Half Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 Banded Good Mornings
10 Banded Shoulder Presses

Focus on device:
2min Rower
2min Bike-Erg
1:30min Rower
1:30min Bike Erg
2min @ moderate pace / 1:30min @ fast pace


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
2min Ski
30sec. REST
2min Bike
30sec. REST
2min Row
(always 1min @ Moderate and 1min @ Fast)

Station 2
Build up to a heavy set of:
5/5 Staggered Stance Deadlifts

Station 3
EMOM for 7min do:
Odd: 10 DB Flys
Even: 10 DB Skull Crushers

Station 4
2 rounds of:
2min Plank Hold
1min Squat Hold
Rest 30sec.

Station 5
AMRAP in 7min of:
5 Pull-ups
5 Push-ups
20 Lunges