BB Deadlifts 10,8,6,4
DB single arm rows 15,12,10,
Weighted pull ups 10,8,6,4
Straight arm cable pull downs 15,12,10
Ez bar bicep curls 12,10,8
Straight bar cable curls 15,12,10

Phase 2

WORKOUT
70/50/30
BURPEES
KNEES BENT TOE TOUCHES
SQUATS
PRESS UPS
BUTTERFLY SIT UPS
JUMPING LUNGES

WORKOUT 2

Push - Phase 1

Flat db bench 12,10,8
DB seated shoulder press 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Overhead cable Tricep extensions 20,15,12
Weighted Tricep dips 12,10,8

Phase 2

6 rounds
15 db bent over flys @12.5/15kgs
15 barbell upright rows @40kg
15 barbell shoulder press @40kg
20cal Assault run / Bike (19/20km)
60-90 SECONDS REST

WORKOUT 3

10 Rounds For Time

30cals Assault run / Bike
25 press ups
20 toes to bar
15 pull ups
6 db hang power snatch @35/40kg
6 db snatch @35/40kgs
1min rest after each round

WORKOUT 4

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,12,10,8
BB back squats 10,8,6,4
Walking BB lunges 15,12,10 (each leg)

Phase2

7km Run (Easy pace)

WORKOUT 5

Phase 1

40-30-20-10
Assault bike
Toes to bar
Wall balls (9kg)

Rest 5 mins

Phase 2

For time
250 box jump overs
(Rest when needed)