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WARM-UP: 4:00 Easy Machine (Sprint last :10 of every minute) 20 Iron Cross 20 Scorpion STRENGTH: 5 x 8 Single Arm Bentover Row, each side

WARM-UP: 400m Easy 2 x 10 Air Squats 10 Scap Pull-ups 2 x 10 Cossack Squats 5/5 Single Arm Ring Rows STRENGTH: Segment Clean (Pause

WARM-UP: 3:00 Easy Machine 3 x 10 Scorpions 20 Mountain Climbers 10 Scap Push-ups STRENGTH: Ring Muscle-up/ Strict Dip: 5 x 1-3 Ring Muscle-ups, Rest

WARM-UP: 3 x 200m Easy Run or Row :10 Hang 10 Curtsey Squats 3 x 5 Scap Pull-ups + 5 Kip Swings 5 Empty BB

WARM-UP: 3 x :30 Machine 5 Half Burpees 10 Block and Twists 3 x 5 Single Arm Russian Swing + 5 KB Windmill, each arm

THE LAST SUNDAY FUNDAY OF 2020 WITH COACH JAMIE! WARM-UP: 3 x 10 Air Squats 10 Glute Bridges 10 Iron Cross Stretch BB WARM-UP: 3

WARM-UP: 3 x 1:00 Easy Machine 5 Scap Pull-ups + 5 Kip Swings 5 KB Windmills + 5 OH Reverse Lunge Steps, each arm STRENGTH:

Gym Closed today, but heres one you can do anywhere! Have fun with this, and if you’re with family, rope them in to do it