Monday
Partner Workout

0 - 15 mins
Complete full rounds of
4 Hang Clusters
6 Jumping Lunges
8 Strict Sit Ups

15 - 17 mins
Rest

17 - 30 mins
Complete full rounds of
18 Push Press (9 each arm)
16 Hollow Rocks

Tuesday

Strength
4x
7 Pause Goblet Squats
14 Jumping Lunges
21 Weighted Calf Raises

Workout

EMOM 24
1. 10-15 Burpees
2. 8 Single Leg V sits + 8 Tuck Ups + 8 Sit Ups
3. 15-20 KB Swings/ DB Snatches/ Plate Snatches
4. Rest

Wednesday

Partner Workout

7x
2mins On
2mins Off

4 Plank Traverses
8 Sit Ups
12 Deadlifts (Ea)

Partner continues from where you stopped.

Thursday

Strength
10-8-6-4-2
Push Press 5ea (2s pause at the top)
Toes To Weight

Between each set
60s Plank Hold

Workout

Work up the ladder
AMRAP 16
3-6-9-12-15...
Hand Release Press Ups
Squat Cleans

Friday

Strength
3x
Max Reps

Floor Press
30s Rest
Press Ups
30s Rest
20 Single Leg Glute Bridges 10 each side
60s Rest

Workout
4x
1 minute per station
15s Rest

Air Squats
Push Press
Sit Ups
Power Cleans

Saturday

Teams of 3
AMRAP 30
YGIG
8 Thrusters
10 Single Leg V Sits
12 KB Swings/ DB Snatches/ Plate Snatches

Sunday

Just Move

In 10 minutes
3 Rounds
15 Down Ups
15 Goblet Squats
30 BW Russian Twists

In 10 minutes
5 Rounds
8 Hang Clean & Jerks
8 Plank Traverses

In 10 minutes
4 Rounds
35 Star Jumps
25 Deadlifts
15 Weighted Surrenders