SPRINTS + BACK SQUAT + CHEST + BACK + ARMS + ABS

200m Sprints x 5

Back Squat

100Kg x 3

110Kg x 1

Chest

Back

Arms

Abs

MET COND + BACK SQUAT + CHEST + BACK + ARMS

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

7:59

Back Squat

110Kg x 3 x 2

Chest

Back

Arms

SPRINTS + BACK SQUAT + CHEST + BACK

200m x 4

Back Squat

110Kg x 1

110Kg x 3

Chest

Back

SPRINTS, CHEST, BACK, ARMS, ABS

200m Sprints x 4

Chest

Back

Arms

Abs

SPRINTS + BACK SQUAT + BACK + ARMS + ABS

200m Sprints x 4

Back Squat 

110Kg x 3 x 2

Back

Arms

Abs