After a partner workout to get the blood flowing, you can choose from the Training Buffet – Intervals, ZUU or Mobility.

WORKOUT OF THE DAY

In pairs:

2km Row (swapping every 500m)

2 min Plank together

1km Row

1 min Plank together

INTERVAL OPTION

20 min continuous Run

4 x 100m Surges @ some point throughout

ZUU OPTION

10-9-8-7-6-5-4-3-2-1

Xplodes

Sumo Scissors

Frogs

1 min rest

21-15-9

Half Hindus

Cobras

2 min Rest

100m Bear Crawl or Gorillas

MOBILITY OPTION

2 min Couch Stretch each leg

30 sec Deadhang

5 min V-sit

30 sec Deadhang

5 min Deep squat

30 sec Deadhang