Friday - Workout

AM Workout
5 Sets
30 Tuck Jumps
20 Jumping Pull Ups
10 Clap Push Ups

PM Workout
10 Mins
Row 50sec
Rest 10sec

Thursday - Workout

3 Sets
20 Kettlebell Swing
Stair Run

3 Sets
20 Kettlebell Curl
Stair Bunny Hop

3 Sets
10 Each Side Kettlebell 1 Arm Swing
Stair Run Kettlebell above head

Wednesday - Workout

AM Workout
Weighted Vest Workout
5 Reps 5 Sets
Muscle Bulders
Pull Ups
Trye Flips
Keg Cleans

PM Workout
3 sets for time
Row 500m
30 Moutian Climbers
30 Star Jumps

Tuesday - Workout

5 Sets for time
20 Push Ups
Run Up Hill
20 Deep Squats
Run Down Hill

Monday - Workout

AM Workout
Run 3km
20 Hanging Leg Raise
20 Squat Jump
20 Lying Leg Raise
20 Box Jump
20 Double Crunch
20 Squat Thrust
20 Jacknives
20 Burpies

PM Workout
3 x Row 500m
10 Thruster 20kg
10 Sumo High Pull 20kg

Sunday - Rest

1km Cross Country Run

Have a rest...

Saturday - Workout

8 Sets - 20 Sec Exercise 10 Sec Rest
Kettlebell Swing
Sledge Hammer Swing / Slams
Jumping Ball Slam
Burpie

Friday - Workout

AM Workout
10 Reps - 3 Sets
Kettlebell Swing (36 kg)
Chin Ups
Keg Burpie Rows
Deep Squat
Box Jump

PM Workout
5 Reps - 5 Sets
Keg Cleans
Trye Flips
Ring Dips
Mucles Builders

Thursday - Workout

Kettlebell Workout in Park
5 Sets for time
Kettlebell Famers Walk 20m (12kg each arm)
30 Kettlebell Swing (24kg)
Kettlebell Lunge Walk 20m (12kg each arm)
30 Alternating Kettlebell Swing (20kg)

Wednesday - Workout

AM Workout
3km Run
3 x 50 Reps
Squat Jumps
Push Ups

PM Workout
3 Sets for time
Row 500m
10 Sumo Deadlift
10 Push Press