Monday

Slant Board Front Squats 5-5-5-5-5
4 Broad jumps after each set 

400m run 
40 Wall balls 9/6kg
400m run

Tuesday

5 Rounds 
5-10 Piked Handstand push ups 
5-10 Strict toes to bar 

EMOM x 20
Min 1 – 15/12 Calorie Ski 
Min 2 – 12 Dumb-bell Hang power Cleans 24/20”
Min 3 – 9 Burpee box jump overs 24/20
Min 4 – Rest 

Wednesday

9 Holes Rowing Golf 
9 Holes Bike erg Golf 

Thursday

Simple and sinister

Every 30 seconds x10
10 single arm Kettlebell swings

Rest 1 minute 

Then 10 Turkish get ups in less then 
10 minutes  

A) Bench Press 5×6
B) Gorilla row 5×12

Friday

3 Rounds 
2 minute AMRAP 
Calorie row 

2 minutes rest 

2 minutes AMRAP 
7 Thrusters 42.5/30kg 
7 Box Jumps 24/20”

2 minutes rest 

2 minute AMRAP 
7 Chest to bar pull ups 
7 Burpess
2 minutes rest 

Saturday 

Echo tour 

In teams of 2 
30 minute AMRAP 
100/80 Calorie Echo bike 
800m Sand bag carry 50/30kg
100/80 Calorie Echo bike 
800m Farmers carry 24/16kg
Max calorie Echo bike