Session 1.

Partner session.

Against a running clock:

YG,IG

0-5 mins 

30 secs on 30 secs off Echo or Bike

Rest 60 secs

6-16 mins 

Odds .. Partner 1 Superset – 10 Barbell Bench Press + 10-15 Tricep dips (off bench)

Evens .. Partner 2 Superset – 10 Barbell Bench Press + 10-15 Tricep dips (off bench)

Rest 2 mins 

18-23 mins

30 secs on 30 secs off Row or Ski

Rest 60 secs

24-34 mins 

Odds .. Partner 1 Superset – 10 DB FR Front Squats + 16 Alt DB Suitcase Reverse lunges

Evens .. Partner 2 Superset – 10 DB FR Front Squats + 16 Alt DB Suitcase Reverse lunges

Rest 2mins 

34 – 39 mins

8 x 10m Shuttle runs (YG,IG)

Rest 60 secs

40-48 

EMOM 8

1. 15 Hollow rocks
2. 16 Russian twists

Session 2.

EMOM 8 

1. Single skips 45-60 secs
2. 12-16 Bicep Curls light and slow 

Rest 2 

EMOM 8 

1. Echo Bike 45-60 secs moderate pace
2. 12 – 16 DB Push press 30×1

Rest 2

EMOM 8 

1. Row 45-60 secs moderate pace
2. 16 – 20 Alt DB incline Bench press 

Rest 2 

EMOM 8 

1. Bike erg 45-60 secs moderate pace
2. 12-15 Pendlay row 21×2

Rest 2 

AMRAP 8 

100m Jog

25 Ab mat sit ups

15 controlled hanging knee raises