WORKOUT 1
Pull Day - Phase 1
BB deadlifts 5x5
Single arm DB rows 15,15,15
Ring pull ups 3xmax reps
BB biceps curls 20,15,10
Single arm DB preach curls 15,12,10
Rest 5 mins
Phase 2
5 rounds
BB Thrusters 5
BB Front squats 5
BB Clean and press 5
BB Deadlifts 5
Bar over burpees 5
Ring toes to bar or GHDs 15
Assault bike 15 cal
60 seconds rest
WORKOUT 2
Push Day - Phase 1
DB flat bench press 10,8,6
BB Military press 12,10,8
DB side raises 15,15,15
Cable tricep extensions 20,15,10
Phase 2
30M’AMRAP
BB BENCH PRESS 10 @90kg
ASSAULT BIKE 15cal
BALL WALKS 50m @40kg
GHD 15
WORKOUT 3
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)
Phase 2
6 rounds
Assault run 20cal
50m prowler @60kg
14 burpees
20 Hand release press ups
Rest 1 mins and repeat
WORKOUT 4
Phase 1
6km run
Phase 2
Sweaty mess
5 rounds
300m rower
200m ski erg
12cal assault bike
2mins rest and repeat
WORKOUT 5
Phase 1
40-30-20-10
Rower
BB standing shoulder press @40kg
Toes to bar
BB front squats @40kg
Bar over burpees
Hand release press ups
Phase 2
5km run (hard pace)