50 Double Unders 15 Pull Ups 20 Knees to Elbows 15 Clean & Press 500m Row Rest 4 mins & repeat 3 times

50 Press Ups 30 Prison Squats Rossco 10s 30 Sec Side Plank (left) 30 Sec Side Plank (Right) 30 Sec Plank Continued Click Full details

20 Pull Ups 30 Secs Row 10 Clap Push Ups 10 Power Lunges 50 Double Unders Continued Click Full Details

1.10 bent over rows 10 compound row 15 bent over reverse flys 2. 20 wide arm pull ups 12 shrugs 15 wide arm push ups Continued Click Full details

Dumbbell Bench Press X 10 Split Push Ups X 10 Core Bench Press X 15 Squats (Heavy) X10 Split Box Jumps X 10 Decline Bench Press Burnout Continued Click Full details

15 Pull Ups 15 Dead lift 15 Military Press 15 leg Raise Crunch 11 Pull Ups 11 Dead lift Continued Click Full details

Dumbbell Shoulder press X 8 Plate Raises X 8 Barbell Press Burn Out (20) Upright Rows X 10 Shrugs X 10 Barbell Press Burn Out (20) Continued Click Full details

30 secs ball buster row 15 Pull Ups 40 meters Farmers Walk 25 Double Unders 40 seconds Plank Rest & repeat 3 times

100 skips Push Press x 10 Hang cleans x 10 Lateral Squats x 10 Wills 21's 25 Double Unders Rest 3 mins & repeat 3 times

50 Double Unders 40 Box Jumps 50 Jumping Pull Ups 40 Walking Lunges 60 sec Plank

10 Deadlift 10 CLose Grip Pull Ups 10 Supine Row 20m Farmers Walk 20 Press Up Burpee 45 sec Plank

11 Push Press 20m Farmers Walk 12 SPlit Box Jumps 6 Db Throws 1min Skip 30 sec plank

Z-Bar Curls X10 Reverse Bar Curls X 10 Decline Bench X 10 Seated Military Press X 10 Z Bar Tricep Extension X 10 Bent Over Row X 30 Continued Click Full details

150 skips 10 X Squats 5 each arm single dumbbell thr 10 X Lateral Box jumps 10 X Hand Steps each arm 500m Row

10 X Wide Arm Pull Ups 10 X Deep Squat 10 X Bench Press 10 X Plyo Lunges 10 X Military Press 10 X Split box Jumps 10 X Barbell Curl

100 Skips 12 Press Ups 20 Military Squats Hanging Pulls x 8 Box Jumps x 12 30 Sec Plank

1.Bench Dumbbell Press x 10 MS (Massive Set) Chest Slap Press Ups x 10 Close Grip Flat Bench Burn Out 2. Incline Dumbbell Press x 10 Continued Click Full details

Decline Bench Press x 10 Cable cross-over x 10 Clap Press Ups x 10 Yellow Bag Power Bench Press Dumbbell Pull Overs x 10 Plank – 30secs

30 sec Ball Buster Row Wall Climbers x 20 Plate Raises x 10 Plate Extensions x 10 Bench Hand Step Ups x 10 Shoulder Protection 1 min

11 x Seated Heavy Dumbbell Cur Dumbbell 21s 15min x Z-Bar Reverse Grip Cur 11 x Olympic Bar Curls Z-Bar 25’s 11 x Close Grip Pull Ups Continued Click Full details

400m run Clean & Press x 10 Lunges x 50 Bench Press x 30 250m Row Rest 3 mins & repeat 3 times

500m Row 10 Pull ups 10 Push Press 10 Bench Hand Step ups 10 Bench Jump Overs Continued Click Full Details

30 sec Ball Buster Row 15 Push Press Will's 21's 15 Wide Arm Pull Ups 20 Press Ups 45 sec Plank

25 60kg Flat Bench Press 6 Jumping Press Ups 8 Deadlift (Heavy) 12 Pull Ups 45 sec Plank

500m Row 12 Pull Ups 8 Db Throws 20 Press Ups

30 Secs Skip 30 Secs Flat Row 30 Box Jumps 30 Hang Cleans 30 Secs Inc Row 30 Secs Plank Continued, click full details

200m Farmers Walk 10 Push Press 10 Burpee Pull ups 5 One Arm Power Cleans 100 Skips / 50 Double Unders

500m Row 20 Box Jumps 10 Hand Step Ups 20 Box Jump Overs Wills 21's Continued Click Full Details

150 Skips 250m Row 30sec Alternate Db Split Press 15 Box Jump Ups & Downs 20 Weighted Split Box Jumps 5 Abtasia

Burpee to Box Jump Decline Hand Steps Farmers Walk Overhead Squats Bear Crawl Clean and Press

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Shoulder Press –Dumbbell x 10 SS. Farmers Walk Up Right row x 10 SS. Farmers Walk Lat pull Down x 10 SS. Farmers Walk Continued Click Full details

Flat Bench Cable cross-overs Dumbbell Pull overs Clap Press Ups Burn out Continued Click Full details

9 Quat Jumps 9 Cleans 9 Push Press 9 Leg Extension 9 Clap Press Ups

10 Split Push Ups 15 Wide Arm Pull Ups 10 Core Bench Press 15 Reverse Grip Bent Over Row Continued, Click Full Details 15 Bent Over Rows 10 Swiss Ball Cable Flies

Heavy Standing Dumbbell Curls Wills 21's Heavy Olympic Bar Curls X10 Z-Bar 5's (25 total) Continued Click Full details

Bench Press x 10 Dumbbell Arm Curls x 10 Tri Pull Downs x 10 Chin Ups x 10 Decline Press Ups x 10 Arnie Skull Crusher x 10 Continued Click Full details

50 Double Unders Split Push Ups X 10 Double Crunch X50 Burpee Jumps X 10 Squats X 50 Clap push ups X 10 Continued Click Full details

1000m Row 20 Wide Arm Pull Ups 40 Regular push Ups 60 Crunches 500m Row 10 Wide Arm Pull Ups Continued, Click Full Details

11 Decline Db Bench Press 11 Bent Over Row 11 Wide Grip Pull Ups 11 Hammer Grip Pull Ups 11 Clap Press Ups

Skipping x 500 Prison Squat x 100 Press ups x 100 Crunches x 100 Continued Click Full details

30 seconds uphill row 15 wide arm pull ups 10 dead lifts 10 upright rows 10 bicep curls 30 seconds Flat Row

Bench Press x 6 Deadlift x 12 Shoulder Press x 6 Hang Cleans x 12 250m Row Rest 4 mins & repeat 3 times

15 wide arm pull ups 15 Clean and Press 15 Squats 250m row 10 wide arm pull ups 10 Clean and Press Continued Click Full details

50 Wide Arm Pull Ups 50 Press Ups 40 Wide Arm Pull Ups 40 Press Ups 30 Wide Arm Pull Ups 30 Press Ups Continued Click Full details

10 X Calf Raise 10 X Squats Box Lunges 5 each leg 10 X Split box jumps Uphill row 30 secs

30 sec buster row Prison Squat x 10 Decline Press ups x 10 Box Jumps x 20 Double crunch x 10 Push Press - squat then press Continued Click Full details

Deep Squats X 10 Box Jumps X 20 Heavy Squats X 8 Negative Leg Extension X 8 Double Unders X 50 Lateral Squats X 12

50 Double Unders 10 Clean and Press 20 Burpees 10 Military Press 20 Push Press 10 Wide Arm Pull Ups Continued, Click Full Details

20 Push Press 20 Wide Arm Pull Ups 20 Ball Slams As many rounds as possible...