WORKOUT 1

PUSH

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 cable extensions 20,15,10

WORKOUT 2

40M’EMOM

MIN1:Bike erg:
MIN2:Rower:
12cal,14cal,16cal,18cal
0-10min,10-20min,20-30min,30-40min

WORKOUT 3

Phase  1 - PULL

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)
Preacher curl machine 20,15,10

Phase  2

Bike erg
10,000meters
Time cap 20min

WORKOUT 4

Phase  1

10 Rounds for time
5 BB bench press @80kg
5 pull ups
5 box jump overs
5 wall balls @9kg
5 DB hang power cleans @22.5kg
5 Burpees over dumbbell

Phase  2

5 Rounds
Ghd sit ups 10
Toes to bar 10
Rower 10cal

WORKOUT 5

LEGS

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)

WORKOUT 6

500m Ski erg
75 Burpees
50 box jump over
500m Ski Erg
50 Kb Swings @28kg
75 Push ups
500m Ski erg

WORKOUT 7

Phase  1 - ARMS

Db seated bicep curls 15,12,10
Bicep standing cable curls straight bar 15,12,10
Tricep straight bar cable push downs 15,12,10
Ez Bicep curls 15,12,10
Ez bar Tricep skull crushers 15,12,10

Phase 2

Mini Murph
10 Rounds for Time
5 Pull Ups
10 Push Ups
15 Air Squats
200 Meter Run