WORKOUT 1

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

Running Intervals
1km Run @5:00km pace
Rest 1min
1km Run @4:30km pace
Rest 1 min
1km Run @4:00km pace
Rest 1 min
1km Run @3:30km pace
Rest 2mins
1km Run @3:00km pace

WORKOUT 2

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

Ski erg
10x500m
1 min rest between each round

WORKOUT 3

Descending Conditioning
500m-400m-300m-200m-100m
Run
Rower
Ski erg

After each round perform…
30 wall balls @9kg
20 toes to bar
10 burpee box overs

Pointer: For example in total you will perform
5x(30/20/10) after the 500s/400s/300s/200s/100s

WORKOUT 4

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

Hero workout - Holleyman
30 rounds for time.
5 wall balls @9kg
3 hand stand press ups
1 BB power clean @100kg

WORKOUT 5

Descending Erg calorie ladder.
50-40-30-20-10calories
Bike erg
Rower
Ski erg

Into…. After each round perform 15 GHD sit ups & 15 toes to bar. For example the first round is 50-50-50-15-15.

WORKOUT 6

Arms - 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

Death by DB ball
30M’EMOM
Every minute perform 3 or 4 reps
DB ball over box burpee / 48inch box - @50kg ball

Pointer: 48 inches is roughly two boxes. Stack one on top of the other