Flat db bench 10,8,{*20 rest pause set}

DB seated shoulder press 12,10,{*20 rest pause set}

Seated chest press machine 12,10,{*20 rest pause set}

Cable single arm side raises 20,15,10,{*20 rest pause set}

Behind the head Tricep extensions 20,15,12,{*20 rest pause set}

Close stance push ups max reps x 5 sets

 

{REST PAUSE SET *20 rep rest pause set. Complete 10 reps at a weight heavy as possible, rest for 5-10 seconds then perform another 5 reps. Then rest for another 5-10 seconds and then perform a final 5 reps. Keep the weight the same throughout the set}

 

 

Phase 2

 

6 rounds 

20 wall balls @9kg

16 box overs 

12 Kipling. pull ups 

1 min rest 

 

BB Deadlifts 10,8,6,4

DB single arm rows 15,12,10,{*20 rest pause set}

Weighted pull ups 10,8,6,4

Straight arm cable pull downs 15,12,10,{*20 rest pause set}

Ez bar bicep curls 12,10,8 {*20 rest pause set}

Straight bar cable curls 15,12,10,{*20 rest pause set}

 

Phase 2

 

25M’EMOM

1MIN:Assault bike 16cal 

2MIN: Burpees 16

3MIN: Box overs 16

4MIN: GHD sit ups 16 

5MIN: REST

 

BB Front squats 10,8,6,{*20 rest pause set}

BB Front squats 10,8,6,{*20 rest pause set}

Leg press 15,12,10, {*20 rest pause set}

Leg extensions (super-set) Lying hamstring curls 15,12,10,{*20 rest pause set}

Walking BB lunges 15,12,10 (each leg)

 

Phase 2

 

7km Run (easy pace)

 

21-15-9

Thrusters 60kg

Burpee touch 

Kettle bell swings 24kg 

(Scale down in weight if you need to)

 

Phase 2

 

10M’EMOM

1MIN:Rower 16cal

2MIN:Rope climb 2

 

10M’EMOM

1MIN:Rower 16cal

2MIN:Hand stand push ups 10

 

10M’EMOM

1MIN:Rower 16cal

2MIN:Toes to bar 14

 

 

 

WORKOUT 5

 

In pairs complete

100-50-30

Ski erg 

GHDs 

Duel DB Devil press @20kgs

Wall balls @9kg

Duel Kettlebell lunges @20kgs 

Box overs