WORKOUT

WARM-UP:
10 Piked on box, HS steps Left
10 Piked on box, HS steps Right
10 Piked on box shoulder taps
16 DB weighted box step ups (alternate legs)

Every 2 mins x 5 sets:
5 Barbell Push press @31×1
3-5 Wide grip strict pull ups or banded
(6-8 tough DB Wide grip bent over rows)

B.
4 mins on /2 mins off x 3 rounds:
10 Box jump overs @24/20”
10 Alternating DB Power snatch @50/35#
10 Alternating pistols or DB alternating lunges

+

Finisher
8 min Steady flow:
10-12 DB Hammer curls
10/side tricep kick back
10/side DB or Plate halo (core work)

BOOTCAMP:

2 DB Deadlifts
10 DB Hang Squat clean thrusters
100 single under or 50 double under
*rest 4 mins extra

+

10 min AMRAP:
20 DB lying floor press
20 DB Sit ups
30 pulse squats

WORKOUT

WARM-UP:
1 x 400m run

+ 12-9-6-3:
• Single Leg Deadlift (each leg)
• Burpees
• SA DB High Pulls*

*Shrug, keep elbow high and outside & dumbbell close to the chest

THEN…
A.
10 mins to build on:
1 Clean Pull + 1 Below knee Power clean + 1 Above knee Power clean + 1 Split jerk:

B.
8 mins steady flow:
• 6/leg KB front rack cossack lunge
• 10/side lying clam shells
• 30-45sec Handstand hold or 30 sec plank up downs

+

1 min on / 1 min off:
• 5 deadlift @115/85# or 95/65#
• 5 Hang squat cleans
• Max double under in remainder time

x  7-8 rounds

BOOTCAMP:

For time, 30-20-10:
• Alternating DB Power snatch
• Butterfly sit ups

Rest 3 mins

+

For time, 21-15-9:
• DB Squat clean Thruster
• Tuck ups

Rest 3 mins

+

For time, 12-9-6:
• Devil’s press
• Jumping lunge per leg

+

Finisher if time:
• 30 sec banded Glute hip bridge pulses
• 30 sec banded left side lying clam shells
• 30 sec banded right side clam shells
• 30 sec plank up downs

x 3