WORKOUT 1

20-18-16-14-12-10-8
Back Squats @80kg
D ball over shoulder @30kg
Push ups
Ghd sit ups
Rower

WORKOUT 2

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

WORKOUT 3

40M’AMRAP

3 Clean and Press @60kg
8 Burpee box jump overs
8 Toes to bar
6 Power cleans @60kg
500m Rower

WORKOUT 4

PHASE 1 - PULL

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Preacher curl machine 20,15,10

PHASE 2

6km Run (Zone 2)

WORKOUT 5

50-40-30-20-10
Cal Ski erg
Burpee pull ups
Kettle bell swings @26kg
Push ups

WORKOUT 6

LEGS

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Calf raise machine 10,15,15,20,20

WORKOUT 7

ROWER

500m x10
1min rest between rounds