WORKOUT 1

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 cable extensions 20,15,10

PHASE 2

5km Run (Zone 3)

WORKOUT 2

2 ROUNDS

400m Run
50 Wall balls @9kg
40 Cal Assault bike
400m run
50 American kettlebell swings @24kg
40 Cal Assault bike
400m Run
TIME CAP = 40 MINUTES

WORKOUT 3

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)
Preacher curl machine 20,15,10

WORKOUT 4

PHASE 1 - LEGS

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)
Calf raise machine 10,15,15,20,20

PHASE 2

Bodyweight pump
12M’EMOM
Every minute complete.
1MIN: 5 Pull ups, 5 Dips, 5 Toes to bar

WORKOUT 5

PHASE 1

7 Rounds for Time
10 BB Deadlifts @100kg
15 Kettlebell Swings 30kg
10 Bar Over Burpees
Cash-Out: 2,000m Rower

PHASE 2

15M’EMOM
1MIN: Assault bike 15cal
2MIN: Bike erg 15cal
3MIN: Rower 15cal

WORKOUT 6

20-18-16-14-12-10-8-6
Bb push press 50kg
Toes to bar
Dball over shoulders 40kg
Calorie Rower

WORKOUT 7

ARMS

Db seated bicep curls 15,12,10
Bicep standing cable curls straight bar 15,12,10
Tricep straight bar cable push downs 15,12,10
Ez Bicep curls 15,12,10
Ez bar Tricep skull crushers 15,12,10