0-2 Mins Run 10 Cals + 10 Double DB Bench 2-4 Mins 10 Airsquats + 10 Down ups. 4-6 Mins Ski 12/10 Cals + 10 PB Lunges 6-8 Mins 20 KB swings Russina + 10 V Ups

Upper body focus- 12,10, 10 • Lateral raises • Frontal raises KB • Toe taps Pt 2- Partner- everything split ½ 20 calories 16 wall sit with plate 8 burpees/down ups/ jump squats

Workout: 32 MINS (4 RDS OF) 0-2 mins: DT 2-4 mins: 12/10 Cals Ski + 12 Db C&J 4-6 mins: 5 Squat Cleans + 10 Burpees 6-8 mins 30 Wall Balls/Kb Swings Alternate DT: 12/9/6 Deadlifts HPC STOH

Strength : Strict Press 5,4,3,3,2 ( Building to a heavy double) or 5 x 4 Superset with 5 strict chins Every 3:00 Conditioning : EMOTM X 20 MINS 1st Run 12 Cals 2nd 10 HSPU/Push ups or 20-30 Sec HS Hold 3rd Echo bike 10/8 Cals 4th 10 C2B/Pull ups

Monday 18/05/26 Lower body focus- 12x3 • Pause Goblet squats • Reverse lunges 6 (e.s) Pt 2- AMRAP 12 mins- 12 KB swings 9 calories 30 sec hold

Strength : Back Squat ( Week 11 ) 3,3,2,2,2 @80%,85%,90%,92.5%,95% or 5 x 4 @ Moderate weight Every 3:00 Conditioning : 2:30 on 2:30 off x 4 Row 12/10 Cals 8 Double DB Thrusters Row 10/8 Cals 10 TTB Max DB Devils Press remainder of time

Part one- 10x3 hand release push ups 10x3 ring rows 12x3 goblet squats AMRAP x 18 mins 8 calories 12 DB thrusters 16 slam balls

Strength: Deadlift & Bench Part A: Every 2 ½ mins x 5 Deadlifts x 7 @65@ Double Db RDL’S x 7 Part B: Every 2 ½ mins x 5 Bench Press x 7 @ 65% Chin Ups x 7 Workout: For Time 50/40/30/20/10 Sit Ups 12 Db C&J After Each Set 10 MIN TIME CAP

Part A 15mins Lower body session 10 x Leg Press 10 x DB Lunge each leg 8 x Leg extention Part B 15mins Upper body session Every 3 min’s 6 x Push Press 5 x Banded Pull ups 10 x DB Rows Wod 8 min AMRAP 6 Cals Row alt Ski 5 Pull ups / Ring Rows 10 Air Squats

Endurance : Partner up. ( 45 min AMRAP) Ski 500m/450m 20 Box Jumps ( Step down) Ski 1000m/900m 40 Box Jumps 1000m/900m Bike 20 Target Burpees 2000m/1800m 40 Target Burpees Row 500m/450m Run 30 Cals Row 1000m/900m Run 60 Cals