A1:
5-5-5-4-4-3 Weighted Push-ups @21X1
A2:
5-5-5-5-5-5 Suitcase Front Foot Elevated Split Squats (per side) @21X1
Start every 1:30min one of the exercises (alternating)

B:
AMRAP in 5min of:
6 Froggers
6 Prisoner Squats
6 Squat Jumps

Rest 2:30min

AMRAP in 5min of:
6 Medball Cleans
6 Jumps over Medball
6 Bear Hug Lunges (with Medball)


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 Push-ups
5 Froggers
20 KB.Swings
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10/10 Side Crunches
20 Alternating Supermen

Focus on device:
50sec. EASY + 10sec. HARD


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
Run 1200m

Station 2
Build up to a heavy set of 5 Glut Bridge Floor Presses @20X1

Station 3
AMRAP in 6min of:
16 Bear Hug Lunges
12 Medball Cleans
8 Push-ups

Station 4
AMRAP in 7min of:
10 Sit-ups
10 Medball Sit-ups
10 Tuck Crunches
Rest 30sec.

Station 5
EMOM for 7min do:
Odd: 8-10 Ring Rows
Even: 1-2x Monkey Rig