YAZZO

ONE

Buy in: 50 cal bike/row

Using 20kg barbell

Every 4 minutes complete:

10 clean and press

12 lunges

15 burpees

12 lunges

10 clean and press

Rest in remaining time

Buy out: 50 cal bike/row

TWO

Steady pace using about 15kg bar or 7kg DBs:

10 complex (clean + lunge L&R + push press)

10 burpees

10 cal ski/row/bike

x 5

Then as fast as possible:

10-9-8-7-6-5-4-3-2-1 reps of:

Press ups

Squat + press

Box jumps

THREE

Steady pace using about 20kg bar or 8kg DBs:

20-15-10-5 reps of:

Clean + squat

Push press

Toes to DB/Sit ups

Then steady pace:

20 cal bike/row

20 lunges (with bar or DBs)

x 5

Then as fast as possible:

20-15-10-5 reps of:

Burpees

Box Jumps

FOUR

Steady pace using about 20kg bar or 8kg DBs:

20 cal bike/row

10 clean + press

20 lunges

x 3

Then as fast as possible using 8kg HEX DBs:

10 DB burpee + step up

15 box jumps

20 DB snatches

x 3 - 5

FIVE

At steady quick pace, using 7/8kg DBs:

10 burpees

20 DB squat + press

30 DB snatches

40 DB step ups

500m row/ski

x 5

SIX

21-18-15-12-9-6-3 reps of:

Calorie ski/row/bike

Lunges 20kg bar

21-18-15-12-9-6-3 reps of:

Burpees

Push press 20kg bar

Then as fast as possible using 8-10kg DB:

20 box jumps

20 DB snatch

x 5

SEVEN

Using 8-10kg DB:

Circuit 45:15 x 8

(45 sec on 15 sec off)

Row/ski/bike/skill mill

DB clean + squat + press

Toes to DB (or sit ups)

Burpees

DB step ups

EIGHT

Steady pace using 20kg bar:

20 cal bike/row

20 clean + press

20 lunges

x 5

Then 20 min AMRAP:

10 push ups

10 burpees

10 toes to DB

10 push press

10 burpees

10 sit ups