Monday

20 minutes work on 
sets of 5 bench press
sets of 3 Power clean

Toes to bar Complex 
Every 2 minutes x 4
5 Toes to bar 
5 Toes to lines
5 Beat swings 
5 V-ups 

Tuesday

ATG Split Squat 5×5
Seated good Mornings 5×10

RDL 5-5-5-5-5

Every 2 minutes x 5
3 High box jumps 
4 Broad jumps 
10 Jumping lunges 

Wednesday

3 rounds 

5 minute AMRAP
15/12 Calorie Row 
12 Wall balls 9/6kg 
9 Burpees over the rower 

2 minute rest 

5 Minute AMRAP 
Bike 

Thursday

20 minutes work on 
Sets of 5 Dumb-bell Strict press
Sets of 5 Chin ups 

4 rounds 
50 seconds work 
10 seconds rest 
#Double under 
#Ski 
#Bike 
#Rest 

Friday

ATG Split Squat 5×5
Seated Good mornings 5×10

Front Squat (33×1)
3-3-3-3-3

L sit Shoot through 
5×5 

Saturday 

 In teams of 2
6 Rounds 
60 Calorie row
6 Power cleans 70/45kg
6 Box Jumps 30/24”
6 Kettle-bell swings 32/20”
6 Burpees over the bar