A1:
5 sets of : 3-5 Wide Grip Strict Pull-ups
A2:
6-6-6-6-6 Seated Good Mornings
Start every 1:30min one of the exercises (alternating)

B:
AMRAP in 15min for QUALITY of:
5 Romanian Deadlift @2020
One Shuttle Sprint (5-10-5m)
5 Wide Grip Bench Press @2020
10 (Very High & Explosive) Wallballs

Note: Take easy walks to the next exercise. Rather go heavy + hard than fast.


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5/5 Suitcase DB Deadlift
5/5 DB Cleans
3/3 DB Push-Press
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
5 Jumping Pull-ups
20 Medball Russian Twists
Run 6x10m (Shuttle Spint)

Focus on device:
2min @ damper 10
2min @ damper 7
3min @ damper 1