Partner core work:
P1- 20 HKR
P2 -holds plank
P1 – 20 Alt V up
P2 – Hangs from bar
P1 – 20 mountain climbers
P2 – Holds V sit
30 min clock
P1 runs 200m with med ball
P2 AMRAP thrusters – empty bar
P1 skips 150
P2 Slamball over the shoulder
P1 runs 200 with med ball
P2 AMRAP ring rows/pullups
P1 Skips 150
P2 AMRAP wallballs
Go back to start and switch rolls
3 X Tabata = 12 min DB Push press Air squat Bent over DB row Step back lunges DB hang clean Cossack squats Machine intervals 4 x 2:30work/ rest 1
20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8
20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side,
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