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