AMRAP in 30min of:
12 Glute Bridge KB/DB Alternating Floor Presses @medium – heavy
12 cals on any device
12 GHD Sit-ups / V-Ups
200m Run
12 Pull-ups
12 cals on any device
12m Duck Walk
12 Back Squats @medium
12m Bear Walk Backwards (straight arms + legs)


BOOTCAMP (HIIT) WOD

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Thruster
10 Box Jump overs
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
30 sec. Plank on a Medball
30 Russian Twists
30 Medball Sit-ups

Focus on device:
40 sec. HARD / 20 sec. EASY


STRENGTH WOD

A:
6 Rounds of:
3 Heavy Back Squat
10 DB row

B:
6 Rounds of:
12 Stiff Leg DL
12 lunges w/2KB in Front Rack

C:
5 Rounds of:
5-10 Front Squats
15 Ring Row

Rest when your partner is working. This week is deload.