A:
8-6-6-6-6-6 Sumo Deadlift
6 sets of 12 DB Bench Press
Start a new round of both exercises every 2:30min. First set is warm-up

B:
AMRAP in 16min of:
1000m Bike OR 500m Row
15 Double Dumbbell Floor Press
12 Double Dumbbell Alternating Plank Rows
9 Double Dumbbell Burpee Deadlifts

Level 1: 7.5/5kg
Level 2: 10-12.5/7.5kg
Level 3: 15-20/10-12.5


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Double Dumbbell Floor Press
8 Double Dumbbell Alternating Plank Rows
6 Double Dumbbell Burpee Deadlifts
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
1min Plank Hold
1min Squat Hold
1min Side Plank – r
1min Superman Hold
1min Side Plank – l
1min Wallsit
1min Flutter Kicks
1min Push-up Hold

Focus on device:
2min EASY
1min MODERATE
1min FAST