Workout: 300 (Bodyweight)

Workout:

50 Push-Ups

50 Air Squats

50 Pull-Ups

50 Walking Lunges

50 Tricep Dips

50 Supermans (or back extensions)

300 Reps in total.

Complete for time, only counting good quality reps.

Workout: Plyometric Pressure

This workout is designed to improve your power endurance.

Warmup:

10 push-ups, 10 air squats, 10 v-situps 

Workout:

4 x 40 metre sprints - 100% effort (with 40m walk back, active recovery)

20-40kg plyometric bench press (release the bar at the top of the press, and catch)

3 sets of 7 reps (substitute with clap push-ups) - rest 20 seconds between sets

Box Jumps (24 inch box)

10 (rest for a count of 10)

10

20 (rest for a count of 20)

20

25 (rest for a count of 25) 

2 minute rest

Finisher:

50 Burpees

Workout: Barbell Circuit

3 sets of:

6 Deadlifts

6 Rows

6 Hang Cleans

6 Front Squat

6 Back Squat

6 Push Press

6 Push-Up 

Barbell equivalent of 1/3 bodyweight.

Then complete 30, 20, 10 sets of Overhead Squats and Push-Ups

Workout: @ Home II

Push-Ups - 100 reps

Air Squats - 100 reps

Kettlebell Snatches (each arm)

12 reps, then 9, then 6

Box Jumps (24" box) - 50

Skipping

200 Singles

10, 20, 30, 30, 20, 10 Double Unders

Crocodile Plank

1st set 10 seconds

2nd set 20 seconds (and so on for 30, 40 and 50 seconds).

Pull-Ups

1st Round: Maximum Number of Reps 

2nd Round: Half max reps 

3rd Round: Half max reps