For full details see here.
Tuesday and Thursday (fast days)
Sprinting intervals on the watt bike at the gym. 2 minutes steady, 1 minute going nuts. 15 minutes total. This is very much in the spirit of this, and shouldn’t be too time intensive before work.
Wednesday and Friday
Three sets of pull ups to failure. Then four rounds of:
- 12 goblet squats
- 10 push ups
- 10 renegade rows each side
- 10 weighted lunges each side
- 10 shoulder presses
- plank until it hurts
As quickly as (safely) possible, but with a couple of minutes between rounds.
Finally I’ll finish up with some dumbbell curls.