WORKOUT 1
PHASE 1 - PULL
BB Deadlifts: 10, 8, 6
Barbell rows: 15, 12, 10
Db single arm rows: 15, 12, 10
Close grip pull ups: 3 x max reps
Rear machine flys: 15, 12, 10
Db preacher curls: 15, 12, 10
Db concentration curls: 15, 12, 10
PHASE 2
Run 10km - Zone 2
WORKOUT 2
Every 4:00 for 20:00 (5 sets)
8 Pull-Ups
12 Dumbbell push press @22.5kgs
16 Alternating Cossack Squats (Goblet Hold) @22.5kg
Rest 3 mins
Into...
4 Rounds
400m Run
5 Duel devil press @22.5kg
10 Burpee over dumbbell
WORKOUT 3
LEGS
Lying hamstring curls: 15, 12, 10
Leg extensions: 15, 12, 10
Back squats: 10, 8, 6
Smith machine Bulgarian split squats: 15, 12, 10
Standing calf raises: 20, 15, 15, 10
WORKOUT 4
In pairs - You Go / I Go
20 Rounds (10 each)
20 Cal Row
10 Box Step ups @22.5kgs
15 Burpees
WORKOUT 5
PHASE 1 - PUSH
Incline barbell bench press: 12, 10, 8
Flat db bench: 10, 8, 6
Seated ISO shoulder press machine: 12, 10, 8
Db side raises: 20, 15, 10
Weighted Dips: 12, 10, 8
Tricep straight bar push downs: 15, 12, 10
PHASE 2 - MIKKOS TRIANGLE
32M'EMOM
1MIN: Rower 18cal
2MIN: Ski erg 18cal
3MIN: Assault bike 18cal
4MIN: Rest
WORKOUT 6
TREADMILL SESSION
2km Warm up
1km x5 @3:30km pace
90 sec rest
1km Cool down
WORKOUT 7
TRUNK DESTRUCTION (CORE)
5 Rounds for time:
15 Ghd sit ups
15 Ghd hypertension (weighted)
10 Strict Toes to bar
30 cal Rower
10 burpees
