WORKOUT 1

Push - Phase 1

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 extensions 20,15,10

Phase 2

Open workout
@22.5kg dumbbells
10 db snatches
15 Burpee box jump overs
20 db snatches
15 Burpee box jump overs
30 db snatches
15 Burpee box jump overs
40 db snatches
15 Burpee box jump overs
50 db snatches
15 Burpee box jump overs

WORKOUT 2

Legs - Phase 1

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)

Phase 2

AMRAP in 20 minutes
6 Dumbbell Man Makers
7 Box Step Ups
@22.5kgs each dumbbell

WORKOUT 3

Pull - Phase 1

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)
Db hammer curls 15,12,10 (each arm)

Phase 2

Every 6 mins for 30 mins complete
500m Rower
20 wall balls @9kg
15 Barbell thrusters @50kg

WORKOUT 4

40M’EMOM
1MIN: 6 D ball to shoulder 40-45kg
2MIN: 12cal rower
3MIN: 10 Burpee over rower
4MIN: 12 duel kettlebell front squats @20kgs

WORKOUT 5

LONG HAUL LEG THRASHER CARDIO
Rower 1km
Assault bike 1km
2mins rest

Rower 750m
Assault bike 750m
2min rest

Rower 500m
Assault bike 500m
2min rest

Rower 250m
Assault bike 250m
1min rest

Rower 500
Assault bike 500
2min rest

Rower 750m
Assault bike 750m
2min rest

Rower 1000m
Assault bike 1000m

WORKOUT 6

Phase 1

Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set
Push ups close stance 3x max out reps

Phase 2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4–3-2-1
Barbell Deadlifts @100kg
Burpee facing bar