Training Harmony Pro

Warm Up (Upper Body)

20 Jumping Jacks to Burpees 30 Mountain Climbers 10/each One Arm Circle 10/each Windmill Plank 15 Prone Presses 10 Down Dog to Up Dog 10 Cat & Cow

Wall Walk

3 x 3

Parallel Bar L-Sit Hold

3 x 0:15

Dip

3 x 8

Strict Bodyweight Pull-Up

3 x 8

Hollow Hold

3 x 0:30

Double Dumbbell Strict Press

3 x 8

Incline Bench Dual DB Prone Row

3 x 10

Half Kneeling Pallof Hold

3 x 30

AMRAP x 12 minutes 40 Double/80 Single Unders 15 Air Squats 15 KB Russian Swing 15 Sit Ups

Stretching 1

1 min Box Shoulder Stretch 30s/each Calf Stretch 1 min Box Biceps Stretch

Warm Up (Lower Body Focus)

10/each Samson Dynamic Stretch 10/each Quadruped Hip CARs 30s Frog Stretch 10/each Spiderman & Reach 10/each 90/90 Hip Mobility 10/each Cossack Squat 15 PVC Zombie Squats

Muscle Snatch to Overhead Squat

3 x 6 @ 30 %

Tempo Back Squat

3 x 6 @ 50 %

X Band Walks

3 x 30

B-Stance Kettlebell Deadlift

3 x 16

Banded Trunk Rotation

3 x 20

3 Rounds AMRAP x 4 minutes 12 Box Jump (60cm) 12 Single Arm Dumbell Push Press, 6/6 (22.5/15) 12 DB Plank Pull Through Rest 1:00 minutes after each round

Stretching 2

30s/ each Samson Stretch 30s/each Couch Stretch 30s/each Prone Chest Stretch

Upper Body Warm Up 2

10 Walk-Out & Push-Ups 10 Superman Arch Up 10 Down Dog to Upright Dop 10 Plank Shoulder Taps 10 Seated Pike Leg Lifts 10 Cossack Squat

Wall Facing Handstand Hold

3 x 30

L Seated Pike Leg Lifts

3 x 15

Supinate Grip Pull Ups

3 x 8

Double DB Bench Press (TH)

3 x 8

Double DB Biceps Curls

3 x 8

Inverted Row

3 x 8

Pike Handstand Push Ups

3 x 8

Banded Triceps Extension

3 x 12

3 Rounds For Quality 30 Cal Row (Moderate Effort) 20 Wall Ball Shots (20/14lb) 10 Strict Toes to Bar *If you don't have Row perform 30 cal bike or 400m run **If you don't have Wall Ball perform 20 KB/DB Goblet Squat https://www.youtube.com/watch?v=f-Vf2yRRqOg

Stretching 3

30s/ each Samson Stretch 30s/each Couch Stretch 30s/each Prone Chest Stretch

Lower Body Warm Up Example 1

Warm-Up 10 Walk Out & Push Ups 10/each Bird Dog 10/each Spiderman & Reach 10/each Straight Leg Raises to Iron Cross 10/each Deep Squat Knee Drop 10 Bodyweight Squat Jump

Muscle Clean

3 x 3 @ 40 %

Cyclist Front Squat

3 x 8 @ 50 %

Hamstring Curl on Row

3 x 8

Barbell Hip Thrust

3 x 8

Band Side Lying Clam

3 x 30

For Time 1-2-3-4-5-6-7-8-9-10 Burpee Over the DB DB Snatch (22.5/15kg)

Stretching 4

1 min Standing Lower Back Stretch 30s/each Hamstring Stretch 30s/each Sleeper Shoulder Stretch

Warm Up (Full Body)

Warm-Up 15 Bodyweight Good Morning to Squat 10 Push Up Toe Touch 10 Reverse Plank Hip Raises 10/each Lying Thoracic Twist 10/each Single Leg Glute Bridge 10/each Scorpion Dymanic Stetch

5 Rounds 1st minute: (AMRAP) 2 KB/DB Gorilla Row + 2 Muscle Clean + 2 Reverse Lunges + 1 Thruster (16/12kgx2) Rest 30 seconds 2nd minute: (AMRAP) Double Unders/Single Unders Rest 30 seconds and Repeat

Pistol Squat

3 x 12

Single Arm Ring Row

3 x 16

Deficit Push Ups

3 x 8

Plate Pinch Hold

3 x 30

Supinated Wrist Curl

3 x 10

Stretching 5

Stretching 30s/each Single Leg Stretch 30s/each Single Straight Leg Stretch 30s/each Glute Stretch 1-minute Shoulder Extension Stretch on Floor