A1:
8-8-6-6 Low Bar Back Squats
A2:
4 sets of 8-12 Half Kneeling Arnold Press
Start every 1:30min one of the exercises (alternating)

B:
In Teams of 2:
4x Tabata of:
1) Jumping Squats
2) Push-ups
3) Back Squats @ light – moderate load
4) V-Ups

Switch every 20sec. The person who is working.
No extra rest between the Tabata’s. Go HARD!


BOOTCAMP

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 Jumping Squats (empty barbell)
16 Empty Bar Push Press
8 V-Ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8 Ring Rows
16 Banded Good Mornings
8 DB Deadlifts

Focus on device:
20sec. EASY
20sec. MODERATE
10sec. HARD
10sec. Full Rest