WORKOUT 1

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)

PHASE 2

10-8-6-4-2
Clean and press @60kg
5-4-3-2-1
Wall walks
Db duel devil press 20kgs

WORKOUT 2

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

4 rounds
400m run
21 KB swings
12 pull-ups
10 squat cleans @60kg

WORKOUT 3

PAHSE 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

Bike erg - 5000m for time. (Zone 3)

WORKOUT 4

FOR TIME

30-25-20-15-10
Ski erg calories
Rower calories
Burpee touches

WORKOUT 5

CONDITIONING

3 rounds for time
500m Rower
500m Ski erg
500m run
15 pull ups
15 burpee touches
15 OH single arm db lunges @30kg

WORKOUT 6

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