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