Monday 6 Sept
In pairs one work one rest
100 pull ups
100 squats
100 cals or 2000m row
100 box jumps
100 press ups
*can be partitioned in any way e.g. 5x10 pull ups etc
3x20
Glute bridges
Wide squats
Clams
Abs 3x20
Lying toe taps
Plank toe taps
Bicycles
Tuesday 7 Sept
8 strict press
8 push press
8 press ups
Rest 1 min
4x
In pairs one rest one work
50 bench press
50 press ups
50 pull ups
50 squats
50 burpees
50 ab extensions
3x20
Scissors
Heel taps
Side reaches
Crossbody crunches
Strong
Squats
Lunges
Romanian deadlifts
DB shoulder press
Seated row
Bent over row
Wednesday 8 Sept
10 shoulder press, rest 5 sec/take 5 breaths, 9 press, rest 5 sec/take 5 breaths, 8 press, rest 5 sec/take 5 breaths, 7 press etc etc until reach 0
Repeat with squats
In pairs:
10 single leg squats each leg
10 deadlifts
X4
10 Romanian deadlifts
20 kB swings
X4
10 step ups each leg
20 Glute bridges
X4
10 side raises
10 around the worlds
10 rear delt fly
X3
Thursday 9 Sept
Working in pairs
5x5 bench press
5x5 pull ups (from barbell or banded)
Keep same pairs complete 4 rounds of each
10 squats
10 lying leg curls
10 DB shoulder press
15 side raises
20 Glute bridges
20 KB swings
10 bent over row
10 alternating plank row
Friday 10 Sept
3x6-8 Sumo deadlift
3x6-8 SA shoulder press
Pairs 4 rounds
7 devils press
Toes to bar
7 man makers
Ab extensions
7 DB clusters
Lunges
7 deadlifts
Bent over row
7 sumo deadlifts
Underhand bent over row
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