A1:
5-5-5-5-5 Box Back Squats (to small metal box)
A2:
5 sets of 5/5 Seated Filly Presses
Start every 1:30min one of the exercises (alternating).

B:
3x 4min ON / 2min OFF:
Buy in:
16/12 cal Row
Remaining time AMRAP of “Cindy”:
5 Pull-ups
10 Push-ups
15 Squats


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
12 Empty Bar Back Squats
6 Ring Rows
6 Push-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Single Leg V-Ups
10 Standing Side Crunches
10 Tuck Jumps

Focus on device:
20sec. EASY
20sec. MODERATE
20sec. FAST


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
20sec. EASY
20sec. MODERATE
20sec. FAST

Station 2
EMOM for 7min do:
2 Power Cleans + 2 Front Squats

Station 3
Multiple sets of 5/5 Seated Filly Presses

Station 4
AMRAP in 7min of:
10 Single Leg V-Ups
20 Superman Flutter (left + rigth = one)
30 Standing Side Crunches

Station 5
AMRAP in 7min of:
5 Back Squats
5 Pull-ups
5 Push-ups