Monday Strength A - Single arm DB press x12 e/s superset with hand release press ups x10 - 3 rounds B - DB paused squats x12 superset with RDL paused x12 - 3 rounds C - Floor chest press 3x12 superset with renegade row x12 total reps - 3 rounds AMRAP 10 press ups chest to floor 20 lunges 30 wall balls 20 push press DB 10 alternating DB snatches Core Single arm DB sit ups 3x8 e/s Hollow body hold x30 seconds Tuesday Strength: EMOM x6 - Every minute on the minute lift 5 heavy

Monday Bank Holiday Workout Warm up: Partner A jog lap / Partner B plank (swap) Synchro squats x 15 High fives + jumping jacks x 20 Partner med ball pass + squat x 15 Walking lunges together x 20 steps You go / I go format 12 mins 200m run (or 45 sec cardio machine) 15 dumbbell thrusters 10 burpees Partner A works, Partner B holds: 12 mins 12 DB deadlifts 10 push press 8 goblet squats Partner B holds: Wall sit OR plank Complete together, split reps however you want: 100 calor

Monday Strength Full Body 1 - 4x6-8 Deadlifts (8mins) 2 - 4x6-8 Hip Thrusts (8mins) 3 - EMOM x6 8 BB Press 8 Lateral raises 4 - EMOM x6 8 DB Squats 8 Reverse lunges (4 each) 5 - 12-10-8-6-4-2 Press ups Thrusters KB Swings Bent over row Tuesday Full Body Strength & Cardio 12-10-8-6-4-2 (10 mins) Down ups Squats Press ups Sit ups 40:20 x4 1- Alternating Db shoulder press 2- DB sit ups 3- Db squats 4- Inchworms 5- Plate G2OH 6- KB gorilla row 7- Wall sit 20:10 x4 Twists Glute br

Monday 40:20 x3 rounds 1 - deadlifts 2 - Db push press 3 - Burpees 4- Walking lunges (DB optional) 5- Plank shoulder taps 6- Barbell bent over rows 7- Ski erg 8- Dumbbell goblet squats 9- Mountain climbers 10- Sit-ups Finisher In pairs: 100 wall balls (or DB thrusters) 100 sit ups Split however Tuesday In pairs YGIG 10 min amrap alternating with partner 10 Barbell back squats 10 Press ups 10 DB rows (each arm) AMRAP 12 mins YGIG In pairs: 200m run / 30 sec sprint bike 15 DB s

Monday in 90s complete (30s rest) 10 ball slams 10 burpees 10 squats x4 2 min work 30 sec rest x3 1 - 10 box jumps, 10 press ups, 10 thrusters 2 - 5 cal bike, 10 lunges, 15 KB swings 3 - 5 burpee over box, 20 quick step ups, 10 barbell press 4 - 6 wall to wall sprints, 20 mountain climbers, 10 plank row Tuesday 10 mins Deadlift practise working up to 5 rep max In pairs 3x of each 1 - 8 reverse lunges each leg, 15 glute bridges 2 - 10 heels elevated squats, 10 romanian deadift

Tuesday Warm up: 2 rounds: 10 bodyweight squats 10 walking lunges 10 push ups (incline if needed) 20 mountain climbers 10 glute bridges Then: 30s squat hold 30s plank hold Workout in pairs A - BB squat 3x12, romanian deadlift 3x12 B - Db shoulder press 3x12, bent over row 3x12, shoulder taps 3x20 You Go I Go: In pairs – one works, one holds 15 wall balls 12 burpees 20 alternating DB snatches 15 box step overs While partner works: Hold a wall sit OR plank Wednesday Warm up: 3

Monday EMOM X6 10 squats 10 shoulder taps Pairs One does sit ups while partner working 10 lunges 10 press ups 10 bent over row 3x One does russian twists while partner working 20 barbell press 20 shoulder taps 20 side raises 3x One does inchworms while partner working 30 Glute bridges 30 Russian twists 30 banded side steps 3x Tuesday AMRAP 12 minutes 5 deadlifts 10 goblet squats 5 barbell push press 10 barbell press 5 press ups 10 reverse crunches In pairs 20-16-10-8-6 (5 bur

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Monday 1 person on each 10 cal air bike 10 thrusters 10 lunges 10 plank row 10 press ups X5 10 barbell press 10 side raises 10 bent over row Keep going until A is done 10 ball slams 10 box jumps 500m row Keep going until A is done Tuesday Circuits Warm up 20:10 x3 Inchworms Plank twists Squats Side lunges 30:20 x3 rest between rounds 45s 1- air bike 2- DB burpees 3- rower 4- db push press 5- sit ups 6- lunges 7- box jumps 8- ball slams 9- russian twists 10- press ups 11- ab r

Monday 2 on each station if busy 45:20 x3 inside 1 - squats 2 - air bike 3 - ball slams 4 - BB pull ups 5 - sit ups 6 - Standing alternating DB press 7 - DB burpees 8 - Plate G2OH Finisher 👇 Banded glute bridges (+DB or BB) Banded abductions x10 each side Tuesday 1 BB and 1 set of DB each EMOM x6 10 thrusters 10 press ups EMOM x6 10 DB squats 10 KB swings 4x10 BB press DB bent over row DB RDL Split squats 10 each side Arms 3x10 Bicep curls DB Lying tricep extensions DB Side

Monday Strength Full Body 1 - 4x6-8 Deadlifts (8mins) 2 - 4x6-8 Hip Thrusts (8mins) 3 - EMOM x6 8 BB Press 8 Lateral raises 4 - EMOM x6 8 DB Squats 8 Reverse lunges (4 each) 5 - 12-10-8-6-4-2 Press ups Thrusters KB Swings Bent over row Tuesday Full Body Strength & Cardio 12-10-8-6-4-2 (10 mins) Down ups Squats Press ups Sit ups 40:20 x4 1- Alternating Db shoulder press 2- DB sit ups 3- Db squats 4- Inchworms 5- Plate G2OH 6- KB gorilla row 7- Wall sit 20:10 x4 Twists Glute br

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