WORKOUT 1
Push - Phase 1
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
4 rounds
1km Run
Barbell clean and press 15 @50kg
Toes to bar 30
Duel Db Burpee box step up 15 22.5kg
WORKOUT 2
Legs - Phase 1
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Phase 2
4-6-8-10-12-14-12-10-8-6-4
Assault bike
Db OH lunges @22.5kg
Db snatch @22.5kg
WORKOUT 3
Pull - Phase 1
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
Every 4:00m complete for 28:00m
4 Wall walks
6 Barbell Deadlifts @120kg
8 Burpee over bar
10 Cal Assault bike
12 Toes to bar
WORKOUT 4
In a 3 complete
Rower 300cal
Bike erg 300cal
Assault Run 3k
300 Toes to bar
150 Burpees Box step ups 22.5kg
200 Bench press @80kg
300 Wall balls @14kg
Pointer: If you are on your own complete half of the reps and calories
WORKOUT 5
Arms - Phase 1
Db seated bicep curls 15,12,10
Bicep preacher curl machine 15,12,10
Tricep over head ez bar cable extensions 15,12,10
Tricep close grip bench 15,12,10
Cable lying ez bar bicep curls 15,12,10
Tricep db skull crushers 15,12,10
Phase 2
4 rounds
1km run at 4min km pace.
30 burpees
1-2min rest repeat
WORKOUT 6
As fast as possible complete
50 Toes-to-bar
50 Wall Balls @12kg
50 Burpee touches
50 Dumbbell Clean and Press @22.5kg
50 Barbell Sumo Deadlift High Pulls @50kg
50 Cal Assault bike