MONDAY

LEGS - PHASE 1
BB squats 10,8,6,4
Leg press 8,10,20,30
BB Walking lunges 10,8,6 (each leg)
BB Stiff leg deadlifts 10,8,6

PHASE 2
5 rounds DB thrusters 10
DB hang power clean 8
DB push press 6
Duel DB snatch 4
300m run



TUESDAY

PUSH - PHASE 1
Flat BB bench press 10,8,6,(20 drop set)
Push press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Tricep push downs 15,12,10Dips 3x15
 
PHASE 2
50/40/30/20/10
Assault bike
BB Push press (60kg)
Bar over burpees
(As fast as possible)
 


WEDNESDAY

PULL - 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 27km run



THURSDAY

PHASE 1
40M’E4MOM
BB Muscle cleans 6
BB Push press 8
BB Sumo high pull 10
Bar over burpees 12
T2B 14

PHASE 2
12M’EMOM
1MIN:DB biceps curls alternating 12
2MIN:DB skull crushers 12
3MIN:Press ups 10 & 6 burpees



FRIDAY

PHASE 1
Barbell front squats 5x5
Barbell flat bench press 5x5
Barbell pendlay rows 5x5

PHASE 2
10 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
20 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
30 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
40 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
50 Dumbbell Snatches 24kg
15 Burpee Box Jump overs


SATURDAY & SUNDAY REST DAYS