Ladder Drill
1st cone and back–> 5 Monkey Humpers
2nd cone and back–> 5 Monkey Humpers, 10 Push Ups
3rd cone and back–> 5 Monkey Humpers, 10 Push Ups, 15 Mountain Climbers

1st cone and back–> 5 Star Jacks
2nd cone and back–> 5 Star Jacks, 10 Pylo Lunges
3rd cone and back–> 5 Star Jacks, 10 Pylo Lunges, 15 Shoulder Taps

Partner EMOM Suicides
1st–> run to cone and back and then do as many reps of exercise till bell
2nd–> perform exercise

1.Peter Parker
2. Superman W

1.Jump Squats
2. Glute Bridges

1. Lateral Raises
2. Shoulder Press

1. Hammer Curls
2. Alt Biceps Curls

1. Overhead Extension
2. Triceps Push Ups

Circuits
4o secs CHest Press
20 secs’ Hold chest press down
x3 then 1 minute push ups
40 secs Mid Row
20 secs Hold weights back
x3 HIgh to low plank
40 secs Overhead extension
20 secs Pulses
x3 1 min Dips
40 secs Bicep Curls
20 secs Isometric hold
x3 1 min fast feet
40 secs Wide Leg Squats
20 secs Pulse
x3 1 min Imperial Walkers
40 secs Shoulder Press
20 secs Push Press
x3 1 min Hallelujah