A1:
5-5-5-5-5 Frog Stance Deadlift (closer than Sumo)
A2:
5 sets of 30sec. Supine GHD Hold (two people can share one GHD)
Start every 1:30min one of the exercises (alternating).

B:
“The Dynamax Destroyer”
AMRAP in 3min of:
5 Double Knee Strikes @ 10 or 14 Pounds Medball
10 Cowboy Squats @ 14 or 20 Pounds Medball

You will partner up. Each will do 2 full AMRAPs alone.
30sec. Time to Switch between rounds.


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10/10 DB Push Press or Push Jerk
10/10 DB Cleans
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Hollow Rocks
10 Superman Rocks
10 Side Plank Up + Downs

Focus on device:
1min EASY
2min FAST
30sec. REST


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
3min on Rower (increase the pace steadily)
1min Rest
3min on the Bike (increase the pace steadily)

Station 2
Build up to a heavy set of 5 Deadlift @2020

Station 3
AMRAP in 7min of:
4 DB Bench Press
4 DB Seated Shoulder Press
16 DB Front Rack Lunges
all with the same DBs.

Station 4
Tabata Hollow Hold + Superman Hold
Rest 1min
2min of Weighted Plank Hold

Station 5
AMRAP in 6min of:
10 Squats
10 Medball Sit-ups
10 Wallballs