A. Intervalle

In Teams of 2 (collect as many Reps/Cal as possible)
5 Min On / 1 Min Off x6
1: Sled Push
2: cal Ski
3: Wall Balls @9/6kg
4: cal row
5: Burpee Broad Jump
6: Run
7: Farmers Carry 2x24/16kg

A. Front Squat 3 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

Work at RPE 7-8 for your first week

B. Box Step-Up 2 x 6-8

6-8 Box Step-Up
6-8 Box Step-Up

2 sets per Leg / Rest 30-60s after each leg or YGIG with a partner
Work at RPE 8-9

Only use weight of you achieved max range of motion without using the bottom leg!

C. Prone Banded Leg Curls 60 Reps

60 Prone Banded Leg Curls

Do in as few sets as possible

D. Tabata Push ups and Rows

Amrap5
10 Ringrows
5 Dual DB strict presses
5 Dual DB pushpress