A1:
5 sets of 1 Peg Board Ascent or 2-3 Rope Climbs
A2:
5 sets of 8/8 Chainsaw Rows
A3:
5 sets of 30-45sec. of Handstand Hold or practise free Handstand (same time)
Start every 1:30min one of the exercises (alternating).

B:
On a 9-minute running clock:
2 minutes of Sit-ups
2 minutes of Squats
90 seconds of Sit-ups
90 seconds of Squats
1 minute of Sit-ups
1 minute of Squats


GYMNASTICS

A:
Bar MU: kipping vs. glide technique

B:
15-12-9 for time of:
(S)HSPU
DB deadlift
(S)T2B
between the set perform 40 m DB farmer carry + 1 rope climb

C:
Tabata Dip into L-sit Hold
“Shoulder Opener“


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
Run 100m
5 Burpees
10 Medball Cleans
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
16 Side Medball Toss
12 DB Russian Twists
8 Supermen Rocks

Focus on device:
3 sets of:
12sec. SPRINT + 48sec. EASY
Rest 1min, then repeat on another device


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
For 7min do:
1min EASY
45sec MODERATE
15sec. FAST (Sprint!)

Station 2
Practise Peg-Board + Rope Climbs
or:
EMOM for 7min do: 1 Peg Board or 2-3 Rope Climbs

Station 3
EMOM for 7min do:
6/6 Chainsaw Rows

Station 4
2 minutes of Sit-ups
Rest 30sec.
2 minutes of Squats
Rest 30sec.
60 seconds of Sit-ups
60 seconds of Squats

Station 5
EMOM for 7min do:
Odd: 16 Side Medball Toss
Even: 12-15 Medball Cleans