Monday 31 July
Deadlifts 4x6-8
Barbell press 4x4-6
EMOM x6
8 press ups
6 burpees
EMOM x6
12x Kb/db swings
12 reverse lunges
8min work 2 mins rest x2
10 squats
10 db clusters
10 thrusters
10 reverse crunches
10 bicycles
Until finish
20 kb swings
20 glute bridges
20 scissors
29 plank saws
Tuesday 1st August
Squats 3x6
EMOMX6
10 shoulder taps
12 reverse lunges
EMOM x6
8 press ups
8 barbell press
8 min work 2 min rest x2
6 devils press
6 squats
6 squat jumps
6 thrusters
6 leg raises
6 plank toe taps
Finisher
10 plank to down dog
10 warrior squats
10 squats
5 inchworms
29 bicycles
Wednesday 2nd August
Stations 3x on each before moving round
1- 10 ball slams, 10 press ups
2- 10 barbell pull ups, 10 bent over row
3- 10 squats, 10 RDL
4- 10 leg extensions, 10 squat jumps
5- 10 seated row, 10 burpees
6- 10reverse lunges, 10 reverse crunches
7- 10 box jumps, 10 db clusters
8- 10 devils press, 10 plank saws
Thursday 3 August
20s on 10s off x3 - all in one place
Down ups
Lunges
Shoulder taps
Press ups
Warrior squats
20-15-10-15-20
Barbell press
Bent over row
KB swings
Plank walks
Ab extensions
Finisher x3
10 in/out jumps
10 banded crabbs walks
10 reverse crunches
10 glute bridges
Friday 4 August
EMOM X6
5 deadlifts
5 burpee over bar
EMOM x6
8 squats
8 thrusters
10 min AMRAP
5 inchworms
10 lunges (5 each leg)
10 glute bridges
10 RDL
20 KB swings
10 reverse crunches
Circuit using cards 20s on 10s off until finish
Calorie Burn 🔥 6.15am
30:10 x3
Inchworms
Squats
Hand release press ups
Shoulder taps
45:15x3
Spin bikes
Ball slams
Burpees
running (outside)
45;15 x3
Wall balls
Thrusters
Lunges
Squat jumps
finisher
800m run
200skips
20 press ups
20 chest press
20 bent over row
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