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

For time:
100 toes to bar
10 box jump over burpees every time you break

WORKOUT 2

ROWER

Ski erg
500m-400m-300m-200m
Into….
10 bb power cleans @70kg
15 bb push press @70kg
20 Toes to bar

WORKOUT 3

PHASE 1

25 Rounds for Time:
1 Devil Press @22.5kg
2 DB Front Squats
3 DB Shoulder to Overhead

PHASE 2

For Time:
100 Pull Ups Every Time You Break:
20 Barbell rows @70kg
20 Cal Row
Notes: Time cap 25min

WORKOUT 4

PHASE 1 - 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 20,20,20

PHASE 2

For Time:
100 Barbell squats @bw
Every 10 reps perform 15 calories Assault Bike

WORKOUT 5

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

WORKOUT 6

32M’EMOM
1MIN:Rower 16cal
2MIN:Push ups 20
3MIN:Bike erg 16cal
4MIN:Wall walks 4

WORKOUT 7

Chest & Back superset

30M’EMOM
1MIN: 4/5 Pull ups @20kg
2MIN: 8 Dips @20kg
3MIN: 20cal Assault bike

Notes: Strap some weight around your waist and lock in. If you can’t add weight around your waist perform these movements at body weight