WORKOUT 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

WORKOUT 2

Conditioning Work

40 MINUTES
5 Rounds -
MIN: 0-4 Ski erg 60cal
MIN: 4-8 Rower 60cal

WORKOUT 3

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)

WORKOUT 4

PHASE 1

20M’AMRAP
200m Rower
10 Burpees over the Rower

PHASE 2

Trunk destruction
5 rounds
15 Ghd sit ups
15 Ghd back extensions
1min rest after each round

WORKOUT 5

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

PHASE 2

20M’AMRAP
CINDY
5 Pull ups
10 push ups
15 Air squats
10 cal Assault bike

WORKOUT 6

For time:
1200m Run
10 D ball over shoulder @40kgs
100ft Walking Lunges DB/KB Carry @22.5kgs each arm
800m Run
10 D ball over shoulder @40kgs
100ft Walking Lunges DB/KB Carry @22.5kgs each arm
400m Run
10 D ball over shoulder @40kgs
100ft Walking Lunges DB/KB Carry @22.5kgs

WORKOUT 7

PHASE 1

Buy in
100 calories assault bike
Into…
10M’EMOM
Every minute: BB Squat cleans 2
Notes:
0-5mins @80% max
5-10mins @80-90% max

PHASE 2

Every 4-minutes complete:
20 Calories of Assault Bike
10 BB Clean & Press @70kg
Max Reps burpee touches in remaining time
Rest 2 minutes between rounds, and repeat for a total of 4 sets