Sunday - Rest

Rest day for me!

Saturday - Workout

8 Sets - 20 sec Work 10 Sec Rest

Lateral Hurdle Jumps
Ball Slam
Lateral High Hops
Ball Pass

Friday - Workout

AM Workout
100 Reps of each exercise for Time
Push Ups
Star Jumps
Squats
Jumping Pull Ups
Crunch

PM Workout
5 x 500m Row / 1 Min Rest

Thursday - Workout

How Many Sets in 30 Mins

10 Tyre Flips
10 Kettlebell High Pull Each Arm 16kg
20 Good Morning 15kg
10 Kettlebell Shoulder Press Each Arm 16kg
10 Keg Burpie Row 25kg

Wednesday - Workout

AM Workout
3 Sets wearing Weight Vest
Bike 1km
5 Ring Dips
5 Pull Up
10 Burpie
10 Box Jump

PM Workout
3 Sets For Time
500m Row
30 Squats
30 Sit Ups

Tuesday - Workout

3 Sets for Time
3km Run
20 Push Press
20 Ball Slams
20 Push Ups
20 Jumping Pull Ups

Monday - Workout

AM Workout
3Km Run
20 sec Work 10 Sec Rest x 8 sets
Alternating Sledge Hammer Swings / Strikes
Kettlebell Alternating Swings
Hand strikes in Mounting Postion on Boxing bag
Kettlebell Russian Twists

PM Workout
3 Sets
Row 500m
10 Hindu Push Ups
20 Back Extensions
30 Crunch

Sunday - Rest

Rest time!!

Saturday - Workout

20 Sec Work 10 Sec Rest 8 Sets

Bike (arms / legs)
Kettlebell Swings
Jumping Pull Ups
Crunch

Friday - Workout

Row 3000m
50 Push Ups
50 Squats
50 Jumping Pull Ups
50 Crunch