WORKOUT 1
Full Body
YOU GO I GO
As fast as you can In pairs complete
100 BB lunges (50kg)
100 Pull ups
100 Push press (50kg)
100 Ski erg / Rower
100 Toes to bar
100 burpee touch
(If you don’t have a partner complete half the reps on your own)
WORKOUT 2
Push - Phase 1
Flat BB bench press 12,10,8,6
Seated shoulder press 12,10,8,6
Tricep cable behind the head extensions 12,10,8,6
Chest standing Cable fly’s ,20,15,12,10
DB Side raises 20,15,12,10
Tricep dips 3 sets of max reps
Phase 2
For time
250 box overs
(Rest when needed)
WORKOUT 3
Pull - Phase 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 15,12,10,8
ISO back machine row 15,12,10,8
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10
Phase 2
7km run
WORKOUT 4
Legs - Phase 1
Leg extensions 20,15,12,10
Wide stance barbell squats 10,8,6,4
Db Bulgarian split squats 3x15 each leg
BB Stiff leg deadlifts 10,8,6
Phase 2
21M’EMOM
1MIN: 18 Front squats @60-70kgs
2MIN: 10 Burpee touch
3MIN: Ski erg 14/16cals
WORKOUT 5
42M’EMOM
1MIN: 8 db duel devil press @18kgs
2MIN:10 barbell thrusters @40-50kg
3MIN:8 pull ups
4MIN:16 wall balls @12kg
5MIN:16 alternating dumbbell snatches 22.5kg
6MIN:REST