Workout of the day
3 rounds for reps of:
2 min Calories Ski Erg
2 min Calories Echo bike
2 min Calories Row
2 min Rest

Challenge of the month
Week 4: 25 Hip extensions, back extensions of GHD Sit-ups

Workout of the day
Bench press 5-5-5-5-5

Challenge of the month
Week 4: 25 Hip extensions, back extensions of GHD Sit-ups

Workout of the day
3 rounds for time of:
100 Double-unders
21 Chest-to-bar pull-ups
15m Handstand walk
9 Burpees

Challenge of the month
Week 4: 25 Hip extensions, back extensions of GHD Sit-ups

Workout of the day
With a 15 minute clock, perform from 00:00 – 05:00:
800m Run
Max reps Single arm Kettlebell Front squats, 24kg/16kg
Then, perform from 05:00 – 10:00:
800m Run
Max reps Single arm Kettlebell Push press, 24kg/16kg
Then, perform from 10:00 – 15:00:
800m Run
Max reps Single arm Kettlebell Thrusters, 24kg/16kg

Challenge of the month
Week 3: 25 GHD Sit-ups

Workout of the day
For time:
100 Calories Ski Erg
200 GHD Sit-ups
100 Calories Ski Erg

Challenge of the month
Week 3: 25 GHD Sit-ups