Apologies for not having the full blog up, we have an extra session this Saturday 13th at 9am so please book on 😊 Thursday EMOM X6 10 push press 10 shoulder taps EMOM X6 10 ball slams 10 sit ups One barbell each ⬇️ 45:20 x4 Reverse lunges alternating Bent over row Bb press Glute bridges Arm burner 3x10 Lateral raises Bicep curls Lying tricep extensions Friday 1- BB squats 4x8 2- Hip thrusts 4x10-12 3- Standing DB press 3x10-12 superset renegade row 3x10-12 alternating arms 4- Wide lat pull...

Monday Warm up x3 Pass over x10 Shoulder taps x10 Squat G2OH x10 Downdog to plank x10 Then 200m run x1 A1: Deadlifts – 4x6 A2: Single arm DB press – 4x12 B1: Z press – 4x10 B2: Bulgarian split squats – 4x10/leg C1: Reverse lunges - 3x10 e/s Finisher (5 rounds): 10 DB thrusters 10 Walking lunges 10 Burpees 100m Run Core Single DB sit ups 3x10 - 5 e/s Back extensions 3x10 Tuesday Warm up x3 Back extensions x10 Banded pull aparts x10 Lunges x10 90/90 rotations x10 Run 400m x1 A1: BB press – 4x8...

Monday Bank Hol Home/Open Gym Workout Warm up x3 Pass over x10 Shoulder taps x10 Squat G2OH x10 Downdog to plank x10 Then 200m run x1 BUY IN - PAIRS 50 synchro alternating DB snatches 80 DB squats 50 wall balls 80 DB squats 50 synchro alternating DB snatches You Go I Go - in same pairs A - Deadlifts ladder 1-10 B - Z press 3x8 C - alternate as superset: Walking lunges 3x20 OH DB Carry 3x30m Core Single DB sit ups 3x10 - 5 e/s Back extensions 3x10 Tuesday Warm up x3 Back extensions x10 Banded...