Warm up

Quad - wrist prep, elbow prep, cat cow, beast rock
Underswitch
Beast wave
Arm swings
Prisoner lunges
Groiners
20s ON : 8s OFF
BW SQ X 3
Front step/kick X 3
Burpee X 3
mountains X 3

4 10 MIN circuits

One partnership will need :
1 TRX
1 mat
1 KB (swings)
2 DB (thruster / super burpees)
1 slam ball (OV slam & ab mat sit ups)
1 Ab mat

CIRCUIT 1 : PYRAMIDS
20 super burpee (sprawl, PU, renegade row, thruster)
40 Cond PU
60 front rack SQ
80 TRX row
100 AV mat sit ups

P1 : start 20 - 100 - 20
P2 : start 100 - 20 - 100

CIRCUIT 2 - SUPERSET AMRAP
P1
20 thrusters
40 up down plank
80/ mountains
5 mins

1min rest

P2
20 KB swing
40 TRX PIKE
80/ switch kicks / rev lunges
5 mins
1 min rest

CIRCUIT 3 : YOU GO, I GO
P 1 & P2 go 4 X

10 burpees X 4
40 mountains X 4
20 swings X 4
10 PU X 4
20ab mat sit ups X 4

CIRCUIT 4 : ALL OUT
200 MB SLAMS
200 rev lunges
200 BW SQ
200 TRX
50 TRX BI CURLS
50 TRX TRI EXT

Trainer suggestion ...
Work through tests of 25 reps of each
P1 - 25 MBSLAM -25 tri ext
P2 - 25 tri ext - 25 MBSLAM
Repeat

Post if coming

Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

5 RFQ:
10 v-ups
10 tuck ups
10 hollow rocks
Rest if needed

For Time

15 Min amrap

• 25 Double unders
• 15 T2B
• 5 Squat snatches 60kg

Get your new 1RM

3 Rounds @ 2x15kg

6 x High-Pull
6 x Bent Over Row
6 x Hang Clean
6 x Front Squat + Push Press
6 x OHS & SOTS Press Combo
6 x Push-up & One Arm Row

3 min rest between rounds

Front squat 5x5

5 rounds of:

running 400 m (small maarwinkel round)
15 situps
10 pushups