Full Body Warm Up

Full Body Warm Up 2 rounds of: 60 seconds Ski Erg or Rowing Machine 5/5 World's Greatest Stretch 5 Inchworm Walk, (no push up) 5/5 Lateral Lunge Then 2 rounds of: 5/5 Single Leg Balance and Reach 12 Band Pullaparts 5/5 Med Ball Shot Putt

Bench Press

5, 5, 5, 5, 20 @ 50, 60, 70, 80, 60 %

Single Leg RDL

4 x 6

DB RDL

4 x 6

Half Kneeling Landmine Press

4 x 6

Goblet Clean

3 x 8

Physio Ball Hip Bridge

3 x 12

Push-Up

3 x 12

Full Body Warm Up

Full Body Warm Up 2 rounds of: 60 seconds Ski Erg or Rowing Machine 5/5 World's Greatest Stretch 5 Inchworm Walk, (no push up) 5/5 Lateral Lunge Then 2 rounds of: 5/5 Single Leg Balance and Reach 12 Band Pullaparts 5 Box Jumps

Goblet Squat

5, 5, 5, 5, 20 @ 50, 60, 70, 80, 60 %

DB Good Morning

4 x 8

1-Arm DB Row

4 x 8

Front Rack KB lunge

4 x 6

Ring-Row

3 x 8

KB Curtsy Lunge

3 x 8

Air Squat

1 x 100

Full Body Warm Up

Full Body Warm Up 2 rounds of: 60 seconds Ski Erg or Rowing Machine 5/5 World's Greatest Stretch 5 Inchworm Walk, (no push up) 5/5 Lateral Lunge Then 2 rounds of: 5/5 Single Leg Balance and Reach 12 Band Pullaparts 5 Squat Jumps

Set a custom interval of 30 seconds work, 15 seconds rest for 48 rounds, (36 minutes). Perform the following as a circuit using the intervals above. 1: Backwards Sled Walk with bodyweight on sled 2: KB Windmill Left Side 3: SA Front Rack Carry Left 4: Standing Band Chop Right to Left 5: Dragon Flag or Leg Lowers 6: Battle Rope Lateral Waves Alternate sides each round on unilateral exercises, (if round 1 is windmill left, round 2 should be windmill right)

Full Body Warm Up

Full Body Warm Up 2 rounds of: 60 seconds Ski Erg or Rowing Machine 5/5 World's Greatest Stretch 5 Inchworm Walk, (no push up) 5/5 Lateral Lunge Then 2 rounds of: 5/5 Single Leg Balance and Reach 12 Band Pullaparts 5 Squat Jumps

Block A 3 minutes of 30 seconds Battle Ropes, (make waves as fast as possible) 30 seconds Prowler/Sled Push, (use a weight that you can run but not sprint with) After 3 minutes, immediately start 3 minutes on a Row-erg at a pace that you can recover to and maintain nasal only breathing. Immediately after the row start the next block Block B 3 minutes of 30 seconds Burpees 30 seconds Box Jumps After 3 minutes, immediately start 3 minutes on a Ski-erg at a pace that you can recover to and maintain nasal only breathing. Immediately after the ski start the next block Block C 3 minutes of 30 seconds Med Ball Rugby Pass Right Side 30 seconds Med Ball Rugby Pass Left Side After 3 minutes, immediately start 3 minutes on a Bike-erg at a pace that you can recover to and maintain nasal only breathing. Repeat from Block A once more.

Full Body Warm Up

Full Body Warm Up 2 rounds of: 60 seconds Ski Erg or Rowing Machine 5/5 World's Greatest Stretch 5 Inchworm Walk, (no push up) 5/5 Lateral Lunge Then 2 rounds of: 5/5 Single Leg Balance and Reach 12 Band Pullaparts 5 Broad Jumps

Trap Bar Deadlift

5, 5, 5, 5, 20 @ 50, 60, 70, 80, 60 %

Narrow Push Ups

4 x 8

Russian KB Swing

3 x 6

Lat Pulldown*

3 x 10

Seated Row

3 x 12

DB Split Squat

3 x 8

Cable Bicep Curl

15, 15, MAX

Tricep Rope Pulldowns

15, 15, MAX

DB Lateral Raise

3 x 12

Use today as a catch up day for anything you missed during the week or as an extra aerobic session, (low intensity). By all means do something off plan; some boxing/gymnastics/play tennis with a friend.... don't get stuck unnecessarily to the gym.

Use today as a catch up day for anything you missed during the week or as an extra aerobic session, (low intensity). By all means do something off plan; some boxing/gymnastics/play tennis with a friend.... don't get stuck unnecessarily to the gym.