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FRIDAY 27th March


15min AMRAP

3s, 6s, 9s, 12s etc going up


Double Unders

Odd object Russian twist- find something heavy to twist with at home!


10min AMRAP

10 HSPU or 40sec handstand hold

10 Burpees

10 Sit-ups


15min AMRAP

3s, 6s, 9s, 12s etc

KB Swing

Hand Release Push Ups

KB AB twists

Goblet Squats

Pick a suitable KB or DB Weight


10min AMRAP

10 Left arm Push press

10 Right arm Push press

10 Burpee over KB/DB

20 Sit-ups


If you have barbells and benches then do this!

15min EMOM

2 reps BENCHPRESS HEAVY (try to have a spotter)

10-10-10-10-10 reps

Squat- if you have a rack do backsquat if no rack then take from floor and do front squat.

After each set do 8 super slow negative HSPU

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