SPRINTS + BACK SQUAT + BACK + ARMS + ABS

400m x 2

300m x 1

200m x 1

Back Squat

100Kg x 3

110Kg x 1

Back

Arms

Abs

5KM WALK

5Km Walk

BACK + ARMS + LEGS + WALK

Back

Arms

Legs

3 Km Walk

SPRINTS + BACK SQUAT + BACK + ARMS + ABS

400m x 1

300m x 1

200m x 2

Back Squat

100Kg x 3 x 2

Back

Arms

Abs

SPRINTS + CLEAN COMPLEX + BACK + ARMS + ABS

400m x 1

300m x 1

200m x 2

Clean + Hang Clean + Front Squat

40Kg x 1 x 2

60Kg x 1 x 3

Back

Arms

Abs