Complete AMRAP in 20 minutes:

• Row 20 calories
• 15 Box Jumps
• 10 Barbell Overhead Press
• TRX Rows Off The Floor

Complete 10 rounds of the following:

30 seconds of Burpees
30 seconds rest
30 seconds Squat Thrusters (2 x 17.5kg M/ 2 x 10Kg F
30 seconds rest

Perform 4 sets per exercise of 20 secs work: 10 secs rest. Complete the circuit below twice:

• TRX Row
• BW Squat
• Push Ups
• Ball Crunches
• Dumbbell Lunges

Complete 5 rounds of the following:

5 TRX Pull Ups
10 Push Ups
15 Crunches
20 Squats (hips below knees)

6 exercise circuit: -
10 x press up
10 x jump squat
20 x mountain climber (10 each leg)
20 x jump lunge (10 each leg)
10 x v sitvup
10 x burpee

complete 4 x 5min sets (1min rest between), start each circuit where you finished the last one.

You have 3 minutes to complete each round of the exercises below. Add 2 reps per exercise per round, until you can't complete the number of reps inside 3 minutes.

1st Round: 10 x Squat to Press, 10 x TRX Back Row

2nd Round: 12 x Squat to Press, 12 x TRX Back Row

etc.

Complete 4 rounds of 15s work : 15s rest for the following exercise groups:

Push Ups
BW Squats
Swiss Ball Crunch

Lat Pull Down
Lunges
Plank

Shoulder Press
SB Leg Curls
Side Plank

TRX Row
Side Lunges
Swiss Ball Spear Chucks