MONDAY

Phase 1

Leg extensions 15,12,10

Seated hamstring curls 15,12,10

Barbell squats 10,8,6,4,2

Walking barbell lunges 12,10,8 (each leg)

Phase 2

5 rounds 

Barbell squats @100kg or BW

Reverse sled drag 50m

Normal sled drag 50m

90second rest. X5

 

 

TUESDAY

Pull Day - Phase 1

BB Deadlifts 10,8,6,(20 drop set)

DB single arm rows 12,10,8

Weighted pull ups 10,8,6

Straight arm cable pull downs 12,10,8

Ez bar bicep curls 12,10,8

Single arm preacher curls 15,12,10

Phase 2

7km run (hard pace)

 

 

WEDNESDAY

Phase 1

Incline dumbbell chest press 10,8,6,4

flat barbell bench press 10,8,6,4

Seated db shoulder press 10,8,6

Side to front db raises 12,10,8

Tricep cable push downs 15,12,10

Phase 2

5km run

 

 

THURSDAY

12M’EMOM

Burpees 14

&

Treadmill Cardio burner 

8 x 1:30 minute 17km 

2 x 2:30 minute 18km 

1min rest

 

 

FRIDAY

Bulgarian split squats smith machine 12,10,8

BB Military press 12,10,8

BB stuff legged deadlifts 12,10,8

Seated Calf Machine 15,12,10,8

T2B 4x AMRAP 

Straight arm pull downs 10,8,6

Alternating Hammer curls 12,10,8 (each arm)

5 rounds 

Pull ups 6

Ski 12 cal

T2B 8

1 min rest.