BACK SQUAT + MET COND + ARMS + SHOULDERS

Back Squat

120Kg x 5

140Kg x 1 x 2

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Cal Bike

Cal Row

Chest + Shoulders 

Arms

BACK SQUAT + MET COND + ARMS

Back Squat

110Kg x 5

130Kg x 3 

140Kg x 1

7, 6, 5, 4, 3, 2, 1

Bike Cal

DB Thruster 2 x 15Kg

Arms

DEADLIFT + MET COND + BACK & ARMS

DeadLift 

120Kg x 5

130Kg x 3

140Kg x 1 x 2

21, 18, 15, 12, 9, 6, 3

Cal Row

DB Thruster 2 x 16Kg

Back & Arms

BACK SQUAT + ROW + ARMS

Back Squat 

100Kg x 5

120Kg x 3 x 2

500m Row x 3

Chest + Shoulders

Arms

DEADLIFT + MET COND

DeadLift

120Kg x 5

140Kg x 1 x 2

5 Rds

400m Bike

7 DB Thruster 2 x 16Kg

30 DU

BACK SQUAT + MET COND + ARMS

Back Squat 

120Kg x 5

130Kg x 3

140Kg x 1

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 

Cal Row

DB Thruster 2 x 14Kg

Arms

ROW + ARMS

2.5K Row

Back & Arms

DEADLIFT + MET COND + CHEST

DeadLift

120Kg x 3

130Kg x 1 x 2

Bike Interval

10 Sec on 10 Sec off

Chest & Shoulders

BACK SQUAT + MET COND + CHEST + ARMS

Back Squat 

100Kg x 5 x 2

120Kg x 3 x 2

3 Rds

100m

30 DU

1K Row

Chest

Arms

DEADLIFT + CHEST & BACK + ARMS

DeadLift 

100Kg x 3 x 3

Chest & Back

Arms

BACK & CHEST, ROW, ARMS

3 x 500m row

Chest + Back

Arms

BACK SQUAT + MET COND + CHEST & SHOULDERS + ARMS + ABS

Back Squat 

100Kg x 5

120Kg x 1 x 3

5 Rds

300m Bike

7 KBS 28Kg

Chest + Shoulders

Arms

Abs

BACK SQUAT + MET COND + CHEST + ARMS

Back Squat 

100Kg x 3 x 3

Chest 

5, 4, 3, 2, 1 Dip

BES 400m Bike

Arms

Abs