DEADLIFT + SPRINTS + SHOULDERS + ABS

Deadlift

120Kg x 3

140Kg x 1 x 2

200m Sprints x 4

Shoulders

Abs

BACK SQUAT + MET COND + BACK + ABS

Back Squat

120Kg x 3

130Kg x 1 x 2

10, 9, 8, 7..1

Bike Cal

KBS 16Kg

- 6:49

Back

Abs

CHEST + BACK + ARMS + ABS

Chest

Back

Arms

Abs

BACK + LEGS + ARMS + ABS

Back

Arms

Legs

Abs

BACK SQUAT + SPRINTS + BACK

Back Squat

100Kg x 5 x 3

200m Sprints x 5

Back

BACK SQUAT + BACK + ARMS

Back Squat

60Kg x 10 x 3

100Kg x 5 x 3

Back

Arms

BACK + ARMS + ABS

Back

Arms

Abs

BACK SQUAT + MET COND + BACK

Back Squat

100Kg x 3 x 3

10, 9, 8, 7...1

Bike Cal

KB Thruster 2 x 12Kg

- 9:06

Back

ROW + ABS

10 x 500m Row

Abs

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

120Kg x 3

130Kg x 1

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

Row Cal

KBS 16Kg

- 10:06

Back

Arms

Abs

DEADLIFT + MET COND + BACK + ABS

Deadlift

140Kg x 3 x 2

150Kg x 1

5 Rds

10 Bike Cal

10 KB Thruster 2 x 12Kg

- 8:08

Back

Abs

CLEAN COMPLEX+ MET COND + SHOULDERS + BACK + ARMS + ABS

Clean + Hang Clean

60Kg x 1

70Kg x 1 x 3

10, 9, 8,7 ..1

Row Cal

KB Thruster 2 x 12Kg

- 8:41

Shoulders

Back

Arms

Abs

DEADLIFT + SPRINTS + BACK + ARMS + ABS

DeadLift

140Kg x 1 x 2

200m Sprints x 4

Back

Arms

Abs

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

120Kg x 3

130Kg x 1

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

- 7:03

Back

Arms

Abs