A) 2x

- dead hang 30-60s

- 90/90's 10 ea way

- adductor TTN 10e

B) 4x

- bent over row 10

- walking lunges 20t

- bike 10 calories

C) 3x

- hip flexor sit ups 10 ea

- kneeling overhead press 15

D) 3x

- ski 10 calories

- ghd back ext 10

- in/outs 15

A) 2x

- 90/90's 10 ea way

- adductor TTN 10e

- dynamic lunge 10 ea

B) 3x

- leg press 12

- lying hamstring curl 12

C) 4x

- run 60 s

- bird dog rows 12 ea

- kneeling ball slams 15

D) 3x

- plank 60s

- in/outs 15

- side plank 30s ea

A) 2x

- dead hang 30-60s

- band dislocations 10e

- thoracic opener 10

B) 3x

- pull-ups 8-10

- incline chest press 12 (machine)

C) 4x

- row 300m

- floor arnold press 10

- goblet squat 12

D) 1x TABATA: 20 seconds of work, 10 seconds of rest

- plank

- bike