Individual workout done in 3 different groups. 5mins per workout. Rest and then repeat again.
300m Run
AMRAP
20 x Walking Lunges
20 x Plate Press
300m Run
AMRAP
20 x Squat to Ball
20 x Medball Slams
300m Run
AMRAP
20 x 1 arm KB swings
20 x Sit Thrus
Rest 3-5mins and then repeat.
2:30min per set completing 4 sets for each group before rotating. First exercise for each follows the 15/12/10/8 rep scheme for each set with the super set exercise 20reps. Bench Press Plate Row x20 D
60sec boxing 30sec exercise for 3 rounds then swap over. Both partners complete the exercise. Station 1 Jab Cross + Sprawls Station 2 Up Highs + Tuck Jumps Station 3 U/Cuts & Hooks + Star Jumps Statio
40sec on each exercise plus a 40sec rest after each round. Perform 3 full rounds on each station before rotating to the next station. Station 1 🔹Big Waves 🔹Jumping Pullups 🔹Sit Thrus Station 2 🔹Be