WORKOUT 1

LEGS

Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10

WORKOUT 2

4 Rounds - Weighted vest
10 Burpees
20 Pull ups
30 Push ups
40 Squats Db goblet @25kg
500m Run

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

PHASE 2

Rower
500mx10
1 min rest each round

WORKOUT 4

50-40-30-20-10
Assault bike
Rower
Into…
400m Run start of every round

WORKOUT 5

PHASE 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 extensions 20,15,10

PHASE 2

Every 3:00 for 30:00
30 Calorie Assault bike
Complete 30 calorie in under 60 seconds

WORKOUT 6

PHASE 1

5x 4:00 AMRAP/2:00 rest between
400m Run
15 Box burpee jump overs As fast as possible
*#Max db devil press in remaining time @17kgs

PHASE 2 - ARMS

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

WORKOUT 7

40M’AMRAP
Partner workout share reps
400m Run (together)
BB Clean & press 30 @60kgs
Db snatch 30 @22.5kg
Wall balls 30 @9kg
BB Power cleans 30 @60kg
Kettlebell Farmers carry 100m @28kgs