Warmup 10 min - spin, row or jog

Then 3 rounds:
- 10 one leg sit squats onto box per leg
- 7 box stepups per leg (choose box height)
- 10 one leg deadlift per leg - with 10 or 12kg kettlebell held in front of you.
- 20m monsterwalk

Then: 10 - 1 ladder (we will do lot of these ladder type stuff where you start with 10 reps of each exercise then 9 reps, then 8 and then work all the way down to 1)

- Pushups
- wallball
- burpees
- medicine ball slams - 7 or 10kg ball
- 20m shuttlerun (start with 10 shulttles, then 9 the next round, then 8 etc also to 1)

Then:
3 - 5 sets (depending on ability)
- 45 sec plank
- 20 situps

Warmup 10 min - spin, row or jog

4 rounds:
- 10 forward/back lunges per leg
1:00 marching bridges
- 10 donkey kicks per leg
- 30 sec sideplank per side

Then:

10 Manmakers (6 or 8kg dumbells)
1:00 crunches
8 Manmakers
1:00 plank
6 Manmakers
1:00 hollow rocks
4 Manmakers
1:00 Russian twists
2 Manmakers
1:00 Superman hold

Then:
30 - 20 - 10 reps
- kettlebell swings
- goblet squats

Warmup 10 min

Then:
5 bulgarian lunges per leg
5 oneleg boxjumps per leg (can use small box)
7 bulgarian lunges per leg
7 oneleg boxjumps per leg (can use small box)
9 bulgarian lunges per leg
9 oneleg boxjumps per leg (can use small box)
12 bulgarian lunges per leg
12 oneleg boxjumps per leg (can use small box)

Then
3 x 7 per leg hamstring ball roll - ins
30sec rest between sets.

Then: 3 rounds
1 min per station
- headcutters with 12kg kettlebell
- alternating lunges
- row (on rowing machine)
- shoulder press
- weighted stepups (holding 8kg per hand)
- skip (skipping rope)
- burpees
- 1:00 rest

then: 4 rounds
- 30sec plank weight trasfer
- hollow rocks or just v-sit hold
- 30 sec rest

Warmup 10 min

3 rounds
- 10 one arm swings
- 1:00 glute ham bridge lifts
- 10 one leg deadlift with 10 - 12kg kettlebell
- 30 sec jumping lunges
- 20m monsterwalks over and back

Then:
5 min - as many rounds as possible
- 8 goblet squats
- 4 pullups

90 sec rest

5 min - as many rounds as possible
- 8 pushups
- 4 boxjumps

90 sec rest

5 min - as many rounds as possible
- 8 cal row
- 4 burpees

90 sec rest

5 min - as many rounds as possible
- 8 situps
- 4 kettlebell swings

90 sec rest

3 x 5 Turkish Getups per arm - start with light weight - 4 - 6kg dumbell untill you get the technique right.

Warmup 10 min

10 - 1 ladder pushup/pullup/tricep dips
(10 pushups, 10 pullups, 10 dips, 9 Pushups, 9 pullups, 9 dips etc to 1)

Then:
20 - 16 - 10 - 6 - 10 - 16 - 20
- goblet squats
- weighted box stepups ( stepups will be half the amount per leg e.g 10 stepups per leg, 8 stepups per leg, 5, 3, 5, 8, and 10)
after the ladder:
- 1000m hard row or run

rest 3:00 and then repeat the whole set.

Then
- 25 situps
25 russian twists
- 25 hollow rocks
- 25 superman lifts

Warmup 10 min

Then 3 rounds:
- 12 bulgarian lunges per leg
- 7 boxjumps
- 10 one leg squats onto bench ( bum touching bench)
- 7 long jumps

Then 4 rounds
- 7 Backsquat (40 - 50kg bar)
- 10 wallball shots (7 kg ball)
- 12 pullups
- 400m hard row or 2:00 hard bike (threshold pace) alternatively do 90 sec skipping if row or bike isnt possible.

2:00 rest between rounds

Then
Plank 90 sec
10 situps
plank 60 sec
20 situps
plank 45 sec
30 situps
plank 30 sec
40 situps

Warmup 10 min

Then: For time
- 50 boxjumps
- 50 kettlebell swings
- 50 goblet squats
- 50 knee to elbows (per leg)
- 50 dumbell thrusters (choose weight carefully)
- 50 pushups
- 50 ballslams
- 50 wallball
- 50 burpees

Then 3 rounds:
10 sidelying hip lifts (left)
20 sec sideplank (left)
10 sidelying hip lifts (right)
20 sec sideplank (right)