Bootcamp

Skill/Strength: 2x tabata
alternate between
hollow rock
superman hold

Conditioning: 15' AMRAP
5 burpees
10 lunges
5 burpees
10 plate GTOH
5 burpees
10 squats

Light: 5/10kg
RX: 10/15kg
Adv: 15/20kg

CrossFit

Skill/Strength: L-sit hold
6x20" L-sit hold on plates, box,
rings, floor, KB or on the bar. 

Inbetween sets, do 5x8 V-situps

Conditioning: 6RFT (TC: 18')

6 muscle ups
12 STOH
15 box jump overs
21 burpees

Light: banded pull ups + dips -
20/30kg - 51cm
RX: 30/50kg - 51/61cm
Adv: ring/bar MU - 50/70kg -
61/76cm

by Louie

Strength

4x10 thrusters
5x5 weighted pushups

accessory: 5x5 slow release strict chin ups (5"down)
5x10-20" Lsit hold

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