AMRAP in 30min @ STEADY PACE of:
Run 100m
5/5 Single Leg Double DB Romanian Deadlifts
5/5 Double DB Push Press or Push Jerks
10/7cals Bike / AB
5/5 DB Snatches
5/5 Single Arm DB Floor Press
10/7cals Row


BOOTCAMP

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5/5 DB Snatches
10 DB Floor Press
30 Jumping Jacks
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
5/5 Bulgarian Split Squats
Run 100m

Focus on device:
2min Ski-Erg
2min Bike-Erg
1:30min Ski-Erg
1:30min Bike Erg
2min @ moderate pace / 1:30min @ fast pace


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
3min Dart Game on Rower
1min Rest
3min Dart Game on Ski-erg

Station 2
AMRAP in 6min of:
5 Power Cleans
5 Burpee Box Jumps
10 Box Step Overs

Station 3
EMOM for 6min do:
5/5 Bulgarian Split Squats

Station 4
AMRAP in 7 min of:
10 Hollow Rocks
10 Tuck Crunches
10 Superman Rocks
10sec. Superman Hold

Station 5
Work up to a heavy set of:
5 Push-Jerks