WORKOUT 1
Push - Phase 1
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 extensions 20,15,10
Phase 2
30M’E2MOM
0-2MIN: 34cal rower
2-4MIN:32 box step ups
4-6MIN:30 Burpees
WORKOUT 2
Legs - Phase 1
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)
Phase 2
10-9-8-7-6-5-6-7-8-9-10
Burpee touch
Db Box step ups @22.5kgs
Pull ups
WORKOUT 3
Pull - Phase 1
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)
Db hammer curls 15,12,10 (each arm)
Phase 2
50 box jump overs
Directly into…
10-8-6-4-2
Bb power snatches @60kg
Strict hand stand push up
Pull ups
WORKOUT 4
Phase 1
Rower 5x750m
1min rest after each round
&
Ski erg 5x750m
1min rest after each round
Phase 2
50 burpee box jump overs
Directly into…
20-16-12-8-4
Alternating db snatches @30kg
Toes to bar
WORKOUT 5
Phase 1
Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set
Push ups close stance 3x max out reps
Phase 2
Running
2 rounds
5mins @easy pace
5mins @moderate pace
5mins @hard pace
Rest 2mins and repeat