MONDAY

Legs - Phase 1
Barbell squats 5x5
RDL 10,8,6,4
Leg extensions 10,10,10,20

Phase 2
50-40-30-20
Ski erg /Assault bike
Toes to bar
Wall balls (9kg)
Barbell Squats (bodyweight)


TUESDAY

Push - Phase 1
Flat bench press 10,8,6,4
Weighted dips 10,8,6,4
Seated shoulder press 10,8,6,4
Skull crushers 15,12,10,8
Tricep push downs 20,15,12,10

Phase 2
30M’EMOM
1MIN:DB Devil press 12
2MIN:Toes to bar 14
3MIN:Ski erg 20cal
4MIN:Wall balls 18
5MIN:Burpee touch 12
6MIN:Rest  


WEDNESDAY

Pull - Phase 1
BB deadlifts 5x5,1xBW max reps
Weighted pull ups 10,8,6,4
Single arm DB rows 15,12,10,8
BB tbar rows 10,8,6,30 dropset.
DB single arm Preacher curls 12,10,8 each arm
Seated bicep cable curls 15,12,10,30 dropset

Phase 2
20M’AMRAP
DB hang clean and jerk 1 (5/5) (24-30kg)
Toes to bar 8
Rower 14cal
(As many rounds as possible in 20mins)


THURSDAY

Conditioning
5 rounds for time
250m run
DB thrusters 8
DB push press 8
DB deadlift 8
(DB 20-24kg)

Phase 2
7km run


FRIDAY

Phase 1
4 rounds for time
10 BB Overhead squats 
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike 
10 BB Thrusters 
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike 
10 BB Power clean
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike
(Barbell 50-60kg)

SATURDAY & SUNDAY: REST DAYS