BACK SQUAT + BIKE INTERVAL + ARMS + ABS

Back Squat 

120Kg x 5

130Kg x 1 x 2

100 Cal Bike Interval

Arms

Abs

CLEAN COMPLEX + MET COND + BACK + ARMS + ABS

2 Clean

80Kg x 1 x 4

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

Cal Row

Thruster 40Kg

Back

Arms

Abs

4Km Jog

4Km Jog

BACK SQUAT + MET COND + ROW INTERVALS + ARMS + ABS

Back Squat 

120Kg x 5

140Kg x 1 x 2

10 Rds

7 Cal Bike

7 DB Thruster 2 x 20Kg

21 DU

1Km Row x 3

5.03 / 4.52 / 4.46

Arms

Abs

BACK SQUAT + MET COND + BIKE INTERVALS + BACK + ARMS + ABS

Back Squat 

120Kg x 5

140Kg x 1 x 2

3 Rds

200m

10 DB Front Squat 2 x 22.5Kg

100 Cal Bike Interval

Back

Arms

Abs

BACK SQUAT + MET COND + SHOULDERS + ABS

Back Squat 

130Kg x 3

140Kg x 1 x 2

5 Rds

500m Row

15 KBS 28Kg

Shoulders 

Abs

5KM JOG

 5Km Jog

BACK SQUAT + MET COND + BACK + ARMS +ABS

Back Squat 

130Kg x 1

140Kg x 1 x 2

7 Rds

7 Cal Bike

7 DeadLift 100Kg

Back

Arms

Abs

CLEAN COMPLEX + MET COND + CHEST + ARMS + ABS

2 Clean 

80Kg x 1 x 4

5 Rds

500m Row

10 Thruster 40Kg

Chest

Arms

Abs

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

120Kg x 5 

130Kg x 3

140Kg x 1 x 2

5 Rds

10 Cal Bike

5L / 5R KB Snatch 24Kg

Back

Arms

Abs

DEADLIFT + MET COND + BACK + CHEST + ABS

DeadLift 

140Kg x 3

150Kg x 1

160Kg x 1

3 Rds

100m 

7 Front Squat 60Kg

Chest & Back

Abs

BACK SQUAT + MET COND + BACK + SHOULDERS

Back Squat 

120Kg x 5

130Kg x 3 x 2

3 Rds

500m Row

10 DB Thruster 2 x 20Kg

Back & Shoulders