Fitness & Fatloss
Minute 1/ 5-15 Calorie Row
Minute 2/ 12 Burpees
Minute 3/ 15-25 squats
Minute 4/ 10-20 dumbbell snatch
Minute 5/ rest
Repeat for 40 minutes
Choose a rep scheme that is challenging but you can also maintain the reps throughout the full 40 minutes, better to start with less reps and finish the whole routine rather than starting big and having to drop the reps massively


Cardio &
Gymnastics
Minute 1/ 10-20 cal ski erg
Minute 2/ 8-15 burpees over bar
Repeat for 20 minutes
Rest 10 minutes
Minute 1/ 10-20 cal row
Minute 2/ 5-20 T2B
Repeat for 10 minutes
Clean & Jerk 1x1
Clean & Jerk for load:
#1: 1 rep
Clean & Jerk 5x2
Clean & Jerk for load:
Metcon
6 rounds for time
3 clean and jerks 60/45kg
6 Pistols
9 burpees over bar
Scoring: Time
Back Squat 5x5
Back Squat for load: