WORKOUT 1

Legs - Phase 1

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

Phase 2

10 rounds
2:30on / 1:30off
2 Rounds Cindy
5 Barbell Clean and press
Max calories: Assault bike

(1 round Cindy = 5 pull ups, 10 push ups, 15 air squats)

WORKOUT 2

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back iso row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)

Phase 2

Relay partner workout
5 rounds as fast as possible
Rower 30cal
Dumbbell goblet squats 30 @40kg
Dumbbell bench press 30 @35kgs
GHD sit ups 30
Burpee touches 30

TIME TO BEAT IN PAIRS - 30:03min
(If you are on your own half the reps and calories)

WORKOUT 3

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

12 rounds for time.
4 hand stand push ups
8 toes to bar
12 box jump overs
16cal Ski erg

WORKOUT 4

49M’EMOM
1MIN: Assault bike 12cal
2MIN: OH Barbell squats 12 @40kg
3MIN: Toes to bar 12
4MIN: Assault bike 12cal
5MIN: Barbell power snatch 12 @40kg
6MIN: Toes to bar
7MIN: Rest

WORKOUT 5

Arms - Phase 1

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 weighted dips 15,12,10

Phase 2

Ski erg 500m x 6
1 min rest between each round
+
2 mins rest
Rower 500m x 6
1 min rest between each round

WORKOUT 6

2km Run (Zone 2 Pace)
+
1000m Ski erg
+
5 rounds
15cal Ski erg
20 Pistol squats
40 Double under
+
1000m Ski erg