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

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

- 7:15

Back Squat 

110Kg x 3 x 3

Chest

Back

Arms

Abs

400M + BACK SQUAT + BACK + ARMS + ABS

 400m x 3

Back Squat
100Kg x 3 x 2

Back

Arms

Abs

400M + CHEST + ARMS + ABS

400m x 3

Chest

Arms

Abs

400m + BACK SQUAT + CHEST + BACK + ARMS + ABS

400m x 3

Back Squat

100Kg x 3 x 2

Chest

Back

Arms

Abs

400M + BACK SQUAT + CHEST + BACK + ARMS + ABS

400m x 3

Back Squat

110Kg x 3

120Kg x 1

Chest

Back

Arms

Abs

400M SPRINTS + BACK SQUAT + BACK + ARMS + ABS

400m Sprints x 4

Back Squat

100Kg x 3 x 2

Back

Arms

Abs

SPRINTS + BACK SQUAT + BACK + ARMS + ABS

400m Sprints x 3

Back Squat

100Kg x 3 x 2

Back

Arms

Abs

MET COND, BACK SQUAT, BACK, ARMS, ABS

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

Row Cal

KB Thruster 2 x 12Kh

12:59

Back Squat

110Kg x 1 x 2

Back

Arms

Abs

MET COND + BACK SQUAT + CHEST + ARMS + ABS

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

- 7:06

Back Squat

110Kg x 1 x 2

Chest

Arms

Abs

BIKE INTERVALS + BACK SQUAT + BACK + CHEST + ARMS

Bike Intervals

Back Squat

120Kg x 1

Chest

Back

Arms

MET COND + ACK SQUAT + BACK + ARMS

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

- 7:16

Back Squat

100Kg x 3

110Kg x 1

120Kg x 1

Back

Arms

BACK, CHEST, SPRINTS, ARMS, ABS

Back

Chest

200m x 3

Arms

Abs

MET COND, BACK SQUAT, BACK, ARMS, ABS

10, 9, 8, 7...1

Bike Cal

Kb Thruster 2 x 12Kg

- 9:25

Back Squat

110Kg x 3 x 2

Back

Arms

Abs

BACK + CHEST + ARMS + ABS

Back

Chest

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + ABS

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

- 7:42

Back Squat

110Kg x 1 x 2

Back

Arms

Abs

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

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

Ski Erg Cal

KBS 16Kg

- 11.01

Back Squat

100Kg x 3 x 2

Chest

Back

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + ABS

21, 18, 15, 12, 9, 6, 3 KB Thruster 2 x 12Kg

BES 7 Bike Cal

- 13:03

Back Squat

80Kg x 3 x 2

Back

Arms

Abs

BACK + CHEST + ARMS + ABS

Back

Chest

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + ABS

500m Row

21 KB Thruster 2 x 12Kg

50 DU

500m Row

15 KB Thruster

50 DU

500m Row

9 KB Thruster

50 DU

- 13:55

Back Squat

100Kg x 1 x 2

Back

Arms

Abs

MET COND, BACK SQUAT, BACK, CHEST, ARMS, ABS

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

- 7:26

Back Squat

110Kg x 3 x 2

Chest

Back

Arms

Abs

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

21, 15, 9 KB Thruster 2 x 12Kg

BES 500m Row

- 9:39

Back Squat 

100Kg x 5 x 3

Back

Chest

Arms

Abs

ROW INTERVALS + SPRINTS + BACK + ARMS + ABS

250m Row x 10

200m Sprints x 4

Back

Arms

Abs

MET COND, BACK, CHEST, ARMS, ABS

21, 18, 15, 12, 9, 6, 3 KB Thruster 2 x 12Kg

BES 7 Bike Cal

- 12:20

Back

Chest

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + ABS

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

Row Cal

KBS 16Kg

- 11:10

Back Squat

100Kg x 3 x 2

Back

Arms

Abs

MET COND + BACK + CHEST + ARMS + ABS

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

Row Cal

KB Thruster 2 x 12Kg

- 13:29

Back

Chest

Arms

Abs

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

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

Row Cal

KBS 16Kg

- 10:46

Back Squat

100Kg x 3

110Kg x 1

Chest

Back

Arms

Abs

MET COND + BACK + ARMS + ABS

21, 81, 15, 12, 9, 6, 3 KB Thruster 2 x 12Kg

BES 7 Bike Cal

- 13:16

Back

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + ABS

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

Row Cal

KB Thruster 2 x 12Kg

- 14:15

Back Squat

100Kg x 1 x 1

Back

Arms

Abs

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

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

Row Cal

KBS 16Kg

- 10:44

Back Squat

110Kg x 1 x 2

Back

Chest

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + ABS

500m Row

21 KB Thruster 2 x 12Kg

50 DU

500m Row

15 KB Thruster

50 DU

500m Row

9 KB Thruster

50 DU

- 13:08

Back Squat

100Kg x 3

110Kg x 1 x 2

Back

Arms

Abs

MET COND + BACK SQUAT + CHEST + BACK + ABS

10, 9, 8, 7..1

Bike Cal

KBS 16Kg

- 7:50

Back Squat

100Kg x 1

110Kg x 1

Chest

Back

Abs

MET COND, BACK SQUAT, BACK, DIPS, ARMS, ABS

10, 9, 8, 7..1

Bike Cal

KBS 16Kg

- 7:32

Back Squat

100Kg x 3

110Kg x 1 x 2

Back

Dips

Arms

Abs

MET COND + BACK SQUAT + CHEST + ARMS + ABS

21, 15 9 KBS 16 Kg

BES

500m Row + 50 DU

- 11:31

Back Squat

100Kg x 3

110Kg x 1

Chest

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + ABS

10, 9, 8, 7...1

Ski Erg

KBS 16Kg

- 7:38

Back Squat

100Kg x 3

110Kg x 1

Back

Arms

Abs

MET COND + BACK SQUAT + BACK + DIPS + CHEST + ARMS + ABS

10, 9, 8, 7...1

Ski Erg Cal

KB Thruster 2 x 12Kg

- 8:38

Back Squat

110Kg x 1

120Kg x 1

Back

Dips

Chest

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + LEGS

5 Rds

500m Row

15 KBS 16Kg

25 DU

- 18:33

Back Squat

110Kg x 1 x 2

Legs

Back

Arms

MET COND + BACK SQUAT + LEGS + ARMS + ABS

5 Rds

10 Ski Erg Cal

20 DU

- 7:17

Back Squat

100Kg x 3 x 2

Legs

Arms

Abs

MET COND + LEGS + BACK + DIPS + CHEST + ABS

5 Rds

10 Cal Ski Erg

7L/7R Kb Snatch 16 Kg

- 7:38

Legs

Dips

Back

Chest

Abs

MET COND + BACK SQUAT + BACK + CHEST + ARMS

10, 9, 8, 7...1

Bike Cal

KB Thruster 2 x 12Kg

- 9:26

Back Squat

100Kg x 1 x 2

Chest

Back

Arms

ROW INTERVALS + SKI ERG INTERVALS + BACK + LEGS + ARMS + ABS

250m Row Intervals x 7

50 Cal Ski Erg Intervals

Back

Legs

Arms

Abs

ROW INTERVALS + CHEST + ARMS + ABS

500m Row x 5

Chest

Arms

Abs

BIKE INTERVALS + BACK + ARMS + ABS

100 Cal Bike Intervals

Back

Arms

Abs

ROW INTERVALS + DIPS + BACK SQUAT + ARMS

500m Row x 3

Dips 20 x 4

Back Squat

100Kg x 3 x 3

Arms

BACK SQUAT + ROW INTERVALS + DIPS

Back Squat

100Kg x 5 x 2

500m x 5

Dips

BACK SQUAT + BACK + ARMS

Back Squat

80Kg x 5 x 2

Back

Arms

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

120Kg x 3

5 Rds

500m Row

10 KB Thruster 2 x 12Kg

35 DU

- 19:06

Back

Arms

Abs

BACK SQUAT + MET COND + SPRINTS + SHOULDERS + ARMS + BACK + ABS

Back Squat

120Kg x 2

120Kg x 3

10, 9, 8, 7...1

Bik Cal

KB Thruster 2 x 12Kg

- 10:33

100m Sprint x 5

Shoulders

Arms

Back

Abs

BACK SQUAT + MET COND + ARMS + BACK + ABS

Back Squat

80Kg x 5 x 2

5 Rds

500m Row

20 KBS 16 Kg

- 16:30

Arms

Back

Abs

BACK SQUAT + SPRINTS + ARMS + ABS

Back Squat

120Kg x 3 x 2

300m Sprints x 3

Arms

Abs

BACK SQUAT + MET COND + ROW INTERVALS + ABS

Back Squat

120Kg x 3 x 2

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

- 7:56

250m Row Intervals x 4

Abs

BACK SQUAT + SPRINTS + ARMS + ABS

Back Squat

120Kg x 3

130Kg x 1 x 2

200m Sprints x 3

Arms

Abs

BACK SQUAT + BACK + ABS

Back Squat

120Kg x 1 x 2

Back

Abs

BACK SQUAT + SHOULDERS + BACK + ABS

Back Squat

120Kg x 1 x 2

Shoulders

Back

Abs

BACK SQUAT + MET COND + ARMS + ABS

Back Squat

100Kg x 3

110Kg x 3 x 2

10, 9, 8, 7....1

Bike Cal

KBS 16Kg

- 8:01

Arms

Abs

BACK SQUAT + CHEST

Back Squat

80Kg x 5 x 3

Chest

BACK + SHOULDERS + ARMS + ABS

Back

Shoulders

Arms

Abs

BACK SQUAT + MET COND + BACK + ABS

Back Squat

120Kg x 3 x 3

3 Rds

500m Row

50 DU

- 9:52

Back

Abs

BACK SQUAT + MET COND + SHOUDLERS + ARMS + ABS

Back Squat

120Kg x 3 x 5

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

- 6:43

Shoulders

Arms

Abs

BACK SQUAT + MET COND + BACK + ABS

Back Squat

100Kg x 5 x 2

10, 9, 8, 7...1

Bike Cal

KB Thruster 2 x 12Kg

- 9:39

Back

Abs

BACK SQUAT + ARMS + ABS

Back Squat

120Kg x 1 x 2

Arms

Abs

BACK SQUAT + BACK + ABS

Back Squat

120Kg x 1 x 2

Back

Abs

BACK SQUAT + BACK + ARMS + ABS

Back Squat

100Kg x 5 x 2

Back

Arms

Abs

DEADLIFT + MET COND + BACK

Deadlift

100Kg x 10

120Kg x 5

140Kg x 3

140Kg x 2

10, 9, 8, 7...1 Bike Cals

AES 20 DU

- 10:30

Back

BACK SQUAT + MET COND + ARMS + ABS

Back Squat

100Kg x 10

120Kg x 3

130Kg x 1

10, 9, 8, 7...1

Row Cal

KB Thruster 2 x 12Kg

- 8:37

Arms

Abs

SHOULDERS + BRISK WALK

Shoulders

30 mins Brisk Walk

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

120Kg x 3

130Kg x 1 x 2

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

Row Cal

KBS 16Kg

10:32

Back

Arms

Abs

BACK SQUAT + MET COND + ARMS + ABS

Back Squat

130Kg x 1 x 2

10, 9, 8, 7..1

Bike Cal

KBS 16Kg

- 7:25

Arms

Abs

BACK + ROW + ABS

Back

5K Row - 24:22

Abs

BACK SQUAT + MET COND + ABS

Back Squat

120Kg x 3 x 2

10, 9, 8, 7...1

Bike Cal

DB Thruster 2 x 12Kg

- 9:44

Abs

BACK SQUAT + MET COND + ARMS + ABS

Back Squat

100Kg x 3 x 3

10, 9, 8, 7...1

Row Cal

KBS 16Kg

- 8:15

Arms

Abs

BACK + CHEST + BIKE INTERVALS

Back

Chest

7 Mins AMRAP Bike Cal

62 Cal