Thursday

A.For time In pairs: 1km run10 x 40m shuttle run10 x 20m double under skipping shuttle run10 x 40m shuttle run 1km run B. In pairs 100 sit ups for time 1 planks while other accumulates sit ups or ghd Swap every 30 seconds  Only can accumulate reps while partner is in...

Tuesday

A.pause bench press 3rm B.snatch grip deadlift 3rm C.In pairs  100 double db or kb each leg overhead walking lunge

Wednesday

50 wall balls  50 kb swings 24/20 50 box jump overs 24/16 50 pull ups  50 hspu Every 3 minutes 50 double unders