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