WORKOUT 1
PHASE 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
PHASE 2
50-40-30-20-10
Burpees
Assault bike calories
WORKOUT 2
Every 7 minutes, for 42 minutes
20 Cal Assault Bike
400m Run
10 Power Cleans @70kg
WORKOUT 3
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 - ROWING
500m x 10
1 min rest between each round
WORKOUT 4
CONDITIONING
5 rounds for time:
500m Rower
500m Ski erg
10 burpee broad jumps
10 barbell thrusters @60kg
WORKOUT 5
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
WORKOUT 6
RUNNING
1km Warm up
Into...
1km intervals x 6 @3:30min km pace
90 seconds rest between each round
1km Cool down
WORKOUT 7
TRUNK DESTRUCTION
5 Rounds for time:
15 Ghd sit ups
15 Ghd hypertension (weighted)
10 Strict Toes to bar
20 cal rower
10 box jump burpees
