Monday

Partner Workout
0 - 12 mins
50 Down Ups
100 Deadlifts
200 Mountain Climbers

12 - 22 mins
Full rounds of
16 Air Squats
14 Press Ups
12 Hollow Rocks

22 - 24 mins
Rest

24 - 34 mins
Full rounds of
10 Single Leg V Sits
8 Thrusters
6 Overhead Reverse Lunges

Score = Seconds under 12 min cap + All completed reps

Tuesday

Strength

4x
30s On
15s Off
Static Lunges
Romanian Deadlifts
Static Lunges
Glute Bridges

Workout

15RFT
6 Snatches
4 Plank Traverses

Wednesday

Partner Workout

AMRAP 28
YGIG
4 Thrusters
4 BW Russian Twists (each side)
4 Goblet Squats
4 Sit Ups

Add 2 Reps every rounds

Thursday

Strength

5x
18 Press Ups
45s Plank
18 Bicep Curls
45s High Plank

Workout

3RFT
20 Hang Clean & Jerks
18 Burpees
16 Hollow Rocks

Friday

Endurance

EMOM 32

1. 20 American Swings
2. 22 Jumping Lunges
3. 24 Press Ups
4. Rest

Saturday

Partner Workout

AMRAP 32
5 Deadlifts
7 Hang Squat Cleans
9 Push Press
11 Burpees

Complete full rounds
Swap arms every round if using a DB or KB

Sunday

Just Move

5x
45s On
25s Off

Reverse Lunges
Hollow Hold
Air Squats
Push Press
Strict Sit Ups