WORKOUT 1
PHASE 1 - 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 2
Every 7 minutes, for 42 minutes
20 Cal Assault Bike
400m Run
10 Power Cleans @70kg
WORKOUT 3
For time
5-4-3-2-1
Bar muscle up
Wall walks
Duel dumbbell devil press @22.5kg
PHASE 2 - ROWING
500m x 10
1min rest between each round
WORKOUT 4
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
WORKOUT 5
CONDITIONING
5 rounds for time
500m Rower
500m Ski erg
10 burpee broad jumps
10 barbell thrusters @60kg
WORKOUT 6
PHASE 1 - TRUNK DESTRUCTION
5 Rounds
15 Toes to bar
15 Ghd hypertension
15 Ghd sit ups
40 cal Bike erg
PHASE 2 - TRACK SESSION
1km @5:00km pace
1km @4:00km pace
90 sec rest
2x800m - 90 sec rest
2x400m - 1min rest
2x200m - 1min rest
1km Cool down
WORKOUT 7
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
