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

5km run (hard pace) 

 

 

 

WORKOUT 2

 

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}

 

{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}

 

7km run (hard pace)

 

 

 

Legs - Phase 1

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)

 

8 rounds 

Sledge push 

50m push @100-150kgs 

45sec - 1 min rest between each round

 

 

 

Assault bike intervals

Record your calories each sprint round

10 rounds 

15 se sprint 

45 sec rest

 

Phase 2

25 AMRAP

BB Deadlift 10 @110kg

Ski erg 20cal 

Toes to rings 16

 

 

 

5 rounds 

Assault bike 12cal

DB single arm snatch 10 @22.5kg 

Pistol squats 8

Hand stand press ups 6

Db ball over shoulder 4 @40kg

1 min rest

 

4 rounds 

20cal row 

15 handstand press ups 

25 wall balls @9kg

Time cap: 20MIN