WORKOUT 1

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase 2

1000m Ski erg
30 Barbell squat clean @40kg
800m Ski erg
30 Barbell thrusters
600m Ski erg
30 hang power clean @40kg
400m Ski erg
30 Push press @40kg
200m Ski erg

WORKOUT 2

Push - Phase 1

Flat db bench 10,8,6
BB Military press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Close stance push ups 3 sets x max reps

Phase 2

5 Rounds
500m Ski erg
20 Ghd sit ups
20 box jump overs

WORKOUT 3

Pull - Phase 1

Deadlifts 10,8,6,4
Seated back row machine 12,10,8,6
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)

Phase 2

Track session
1k Warm up (Easy pace)
2x 600m (Medium pace)
4x 400m (Medium pace)
2x 200m (Hard pace)
Rest 1min after each round

WORKOUT 4

Phase 1

1k Rower
50 Barbel thrusters @20kg (the barbell)
30 T2B
30 pull ups
50 Barbell thrusters @20kg (the barbell)
1k Rower

Phase 2

Assault bike
Phase 1
20sec sprint
20sec rest
x10 rounds

Rest 3 mins
Assault bike
10M MAX CALORIE TEST

WORKOUT 5

Death Row

15 Rounds
250m Run
50 meter Kb farmers Cary (@25kg each arm)
10 T2B
10 Burpee box overs
5 Pull ups
5 Barbell squat clean @70kg

WORKOUT 6

Arms

Db seated bicep curls 15,12,10
Bicep preacher curl machine 15,12,10
Tricep over head ez bar cable extensions 15,12,10
Tricep close grip bench 15,12,10
Cable lying ez bar bicep curls 15,12,10
Tricep db skull crushers 15,12,10