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...

Monday 40:20 x3 rounds 1 - deadlifts 2 - Db push press 3 - Burpees 4- Walking lunges (DB optional) 5- Plank shoulder taps 6- Barbell bent over rows 7- Ski erg 8- Dumbbell goblet squats 9- Mountain climbers 10- Sit-ups Finisher In pairs: 100 wall balls (or DB thrusters) 100 sit ups Split however Tuesday In pairs YGIG 10 min amrap alternating with partner 10 Barbell back squats 10 Press ups 10 DB rows (each arm) AMRAP 12 mins YGIG In pairs: 200m run / 30 sec sprint bike 15 DB snatches (alt) 12...

Monday in 90s complete (30s rest) 10 ball slams 10 burpees 10 squats x4 2 min work 30 sec rest x3 1 - 10 box jumps, 10 press ups, 10 thrusters 2 - 5 cal bike, 10 lunges, 15 KB swings 3 - 5 burpee over box, 20 quick step ups, 10 barbell press 4 - 6 wall to wall sprints, 20 mountain climbers, 10 plank row Tuesday 10 mins Deadlift practise working up to 5 rep max In pairs 3x of each 1 - 8 reverse lunges each leg, 15 glute bridges 2 - 10 heels elevated squats, 10 romanian deadifts 3 - 8 barbell...