MONDAY
Legs - Phase 1
Leg extensions 15,12,10
Wide stance barbell squats 10,8,6,4
Bulgarian split squats 3x12 each leg
BB Stiff leg deadlifts 10,8,6
Phase 2
20M’EMOM
1:American Kettlebell swings 16
2:Assault bike 14cal
3:Barbell thrusters 10 (50-60kg)
4:Plate burpee 10
TUESDAY
Push - Phase 1
Flat BB bench press 5x5,(Bw max out reps set)
Seated db press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Barbell skull crushers 15,12,10,8 superset with
Triceps cable push downs 15,12,10
Phase 2
10km Run
WEDNESDAY
Pull - Phase 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 12,10,8
Weighted pull ups 10,8,6
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10
Phase 2
Every 2:30 x 6 rounds
20 Wall balls
15 muscle snatch
Max calories Assault bike
Rest 1:30
THURSDAY
Phase 1
5km run time trail as fast as possible.
Phase 2
5 rounds for time
Db snatch 12
Db over head squat 12
Db single arm devil press 12 6/6
300m run
(Db 20-25kg)
FRIDAY
Phase 1
Barbell front squats 5x5
Barbell bent over rows 5x5
Barbell chest press 5x5
Phase 2
40-30-20-10
Assault bike
BB Muscle snatch @40-50kg
Box overs
DB single arm clean and press @20-30kg
Burpee touch