WORKOUT 1
PHASE 1 - PUSH
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head cable extensions 20,15,10
PHASE 2
20M’EMOM
1MIN: 15cal Rower
2MIN: 5 BB Thrusters @60kg
WORKOUT 2
PHASE 1
As fast as possible
100 Barbell Cleans after every break complete
4 burpees over bar
8 toes to bar
12 kettlebell swings @24kg
Notes: Barbell @60kg
PHASE 2
10k Bike erg (zone 2)
WORKOUT 3