BACK + DIPS

Back

Dips

DEADLIFT + SPRINTS + BACK + DIPS + ARMS + ABS

Deadlift

120Kg x 3

140Kg x 1 x 2

250m Sprints x 3

Back

Dips

Arms

Abs

BACK SQUAT + MET COND + ARMS + ABS

Back Squat

100Kg x 5 x 2

120Kg x 3

130Kg x 1

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

Row Cal

KBS 16Kg

- 10:24

Arms

Abs

DEADLIFT + SPRINTS + BACK + ARMS + ABS

DeadLift

140Kg x 1 x 2

200m Sprints x 4

Back

Arms

Abs

BACK + SHOULDERS

Back

Shoulders

BACK SQUAT + BACK + DIPS + ABS

Back Squat

100Kg x 3 x 3

Back

Dips

Abs

BACK SQUAT + SPRINTS + BACK

Back Squat

120Kg x 3

130Kg x 1

200m Sprints x 4

Back

DEADLIFT + MET COND + ARMS + ABS

Deadlift

140Kg x 1 x 2

10, 9, 8, 7...1

Row Cal

KBS 16Kg

- 7:48

Arms

Abs

BACK + DIPS

Back

Dips

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

120Kg x 3

130Kg x 1

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

- 7:02

Back

Arms

Abs