Bootcamp

Skill/Strength:
5x5 strict pullups
5x5 weighted pushups

Conditioning: 2 rounds: 15' TC
12-9-6
jumping lunges
burpees
pull ups

rest 2' between rounds

Light: regular lunges - banded
Rx:
Adv: CTB

CrossFit

Skill/Strength: banded DL
5x5 @60%

Conditioning: 15' TC
21 - 15 - 9
back squats
ring dips
pull ups

Light: 20/30 Kg - (box)dips
Rx: 35/50 Kg
Adv: 50/65 Kg - CTB

by MIchal

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