WORKOUT 1

Phase  1 - LEGS

4 Rounds
500 bike erg
14 barbell side lunges @60kg
14 Toes to bar
1 min rest between each round

Into…

3mins rest

4 Rounds
1000m bike erg
7 Barbell squats @100kg
7 Devil press @17.5kgs
Rest 1 min between rounds.

Into…

Phase  2

Lying Hamstring curls 10,12,15
Leg extensions 10,12,15

WORKOUT 2

With a partner. Yo-Go-I-Go

For time complete
3 Rounds
50 Wall balls
40 cal Rower
30 toes to bar
20 Bar over burpees
20 barbell power cleans @60kg

WORKOUT 3

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 extensions 20,15,10

WORKOUT 4

Phase  1 - 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)
Db hammer curls 15,12,10 (each arm)

Phase  2

6km Run (Zone 2)

WORKOUT 5

UNTILL 150 Bar facing Burpees

3 MIN ON: 1:30 MIN OFF
16 cal rower
8 box jump overs
8 BB Clean and jerk @50kg
Max bar facing burpees

Notes:
How many rounds can you do the 150 burpees in?
Record your score
Start every 3 minute window with 16 cal rower and box jumps

WORKOUT 6

30M’EMOM

1MIN: 14cal Bike erg
2MIN: 14cal Rower
3MIN: 14 burpees