WORKOUT 1

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

Rower
500mx10
1min rest between rounds.

WORKOUT 2

PHASE 1 - legs

Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10

PHASE 2

50-40-30-20-10
Burpees
Assault bike calories

WORKOUT 3

3 rounds

1k Run
20 Db Box step overs @22.5kgs
15 DB cleans @22.5kgs
10 Duel DB devil press @22.5kgs
1K Rower

WORKOUT 4

PUsh

Warm up 1k Run
35M’AMRAP
BB Bench press 15 @bodyweight in kg
Toes to bar 15
Dips 15
Db Side raises 15 @12kgs
Run 400m

Notes: Target 4-5 Rounds

WORKOUT 5

PHASE 1

20M’EMOM
1MIN: Pull ups 8
2MIN: BB Squat cleans 4 @70%
3MIN: Assault bike 16cal
4MIN: DB snatch 16 @22.5kgs

Rest 3 mins

PHASE 2

20M’EMOM
1MIN: Assault bike 16 cal
2MIN: Rower 16cal
3MIN: Burpee box jumps 8
4MIN: Rest

WORKOUT 6

PHASE 1

1km Warm up
Into….
1km intervals x 6 @3:30min km pace
90 seconds rest between each round

PHASE 2 - arms

Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set
Push ups close stance 3x max out reps