Monday Warm-up – 2 mins easy bike/row 10 bodyweight squats 10 alternating reverse lunges 10 glute bridges 10 shoulder taps Main workout – 4 rounds 10 barbell squats 12 dumbbell shoulder press 15 kettlebell swings 10 alternating reverse lunges with dumbbells 10 burpees 200m run or 1 min cardio machine Rest 90 seconds between rounds Finisher – 6 minutes Every minute: 10 wall balls Max calories on bike/row/ski with remaining time Tuesday Warm-up Partner up and alternate: 10 squats 10 walking...

Monday Warm up: 3 mins cardio 20 walking lunges inchworms wall to wall Mobility 5 Inchworms 10 Shoulder taps 10 Sit ups 10 BW squats X4 EMOM 1- 10 burpees 2- 10 deadlifts 3- 10 press ups 4- 15 butterfly sit ups 5- 15 goblet squats repeat 3x (15 mins) Rest 3-5 mins Pack of cards: Exercises: Russian twist KB/DB swing Press ups Alternating KB/DB snatch Jump squats Jump lunges Tuesday - BodyFIT 6.15am, 9.30am, 6pm BodyFIT Tabata 20:10 Inchworms Shoulder taps Sit ups BW squats X4 EMOM 20 mins 1 -...

Monday 1 - Strength A - 5x5 Deadlifts B - 5x5 Push presss C - 3x20 walking lunges into 3x10 devils press FOR TIME - 4 rounds 5 thrusters (BB 20-30kg) 10 Box jumps/step ups 100m run EMOM x 5: 5 inchworms 10 V-Ups or Sit-ups Tuesday A - Squats 4x8 B - Press ups 4x8 into floor chest press 4x8 C - Bent over row 4x8 into reverse lunges 4x8 e/s AMRAP 12 mins: 10 Dumbbell Push Press (2 x DBs) 10 Box Step Ups (with or without DBs) 20m Farmer Carry (heavy as possible) 10 V-Ups Wednesday 45 sec work /...