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 deadlifts Rest...

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 calorie row / bike /...

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 bridges Boat pose...