A1:
5 sets of 6/6 RnT Box Step-ups
A2:
5 sets of 8/8 DB Bench Press
Start every 1:30min one of the exercises (alternating).

B:
3x 4 min ON, 1 min OFF – AMRAP:
8 Burpees
10 Double DB Push Press
12 Double DB Box Step-ups


STRENGTH WOD

A:
Back squat + Shoulder Press
3 rounds
5 reps at light
5 reps at medium
5 reps at heavy

B:
2-3 rounds
30-40 banded Tricep Extension
40sec Weighted Wall-sit
30sec Weighted Plank


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 DB Bench Press
8 DB Deadlifts
8 DB Box Step Overs
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Cork Screwers
15 Superman Rocks
10/10m Banded Side Walk (use 2 bands if possible)

Focus on device:
45sec. Damper 10 @ FAST
1min Damper 1 @ EASY


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
4 rounds of:
40sec. EASY
30sec. MODERATE
20sec. FAST!

Station 2
AMRAP in 7min of:
8 Burpees
8 DB Push Press (4/4)
8 DB Box Step Overs

Station 3
EMOM for 7min of:
Odd: 8 KB Bench Press
Even: 8 Bent over KB Rows

Station 4
AMRAP in 7min of:
10 Cork Screwers
10 Crunches
20sec. Superman Rocks

Station 5
EMOM for 7min of:
4/4 RnT Box Step Ups