DEADLIFT + MET COND + BACK + ARMS + ABS

DeadLift

140Kg x 3

150Kg x 1 x 2

10 Rds

7 Cal Bike

7 KBS 28Kg

Back

Arms 

Abs

BACK SQUAT + CLEAN COMPLEX + BIKE INTERVALS + BACK + ARMS

Back Squat

130Kg x 3

140Kg x 1 x 2

2 Clean 

80Kg x 1 x 2

100 Bike Cal Intervals

Back

Arms

BACK SQUAT + MET COND + SHOULDERS + ARMS + ABS

Back Squat

120Kg x 3

130Kg x 1 x 2

7 Rds

50m

7 KBS 28Kg

Shoulders

Arms

Abs

DEADLIFT + BACK + CHEST + ABS

DeadLift

120Kg x 5

140Kg x 3

160Kg x 1

Back

Chest

Abs

BACK SQUAT + MET COND + ABS

Back Squat 

120Kg x 3

140Kg x 1 x 2

5 Rds

500m Row

10 DB Thruster 2 x 17.5Kg

Abs

DEADLIFT + MET COND + BACK + ARMS + ABS

DeadLift

140Kg x 3 x 2

150Kg x 1

7 Rds

7 Bike Cal

7 Thruster 40Kg

Back

Arms

Abs

BACK SQUAT + MET COND + BACK & CHEST, ABS

Back Squat 

120Kg x 1 x 3

10 Rds

250m Row

7 KBS 28Kg

Back & Chest

Abs

2KM HIKE

 2Km Trail @ McRitchie Reservoir With S & H