SPRINTS + BACK SQUAT + BACK + CHEST + ARMS + ABS (JEROME)

400m x 1

300m x 1

200m x 2

Back Squat

100Kg x 3

110Kg x 1

Back

Chest

Arms

Abs

DEADLIFT + BACK + CHEST + ARMS (JEROME)

Deadlift

90Kg x 2 x 12

Chest

Back

Arms

SPRINTS + BACK SQUAT + BACK + ARMS + ABS

400m x 1

200m x 3

Back Squat

80Kg x 5

100Kg x 3

Back

Arms

Abs

MET COND + CLEAN COMPLEX + BACK SQUAT + BACK + ARMS + ABS (JEROME)

50 DB Thurster 2 x 16Kg (25, 10, 15)

10 Burpess every break

8:30

Back Squat

100Kg x 3

110Kg x 3

Clean + Hang Clean

60Kg x 1 x 3

Back

Arms

Abs

7 x 50m SPRINTS (JEROME)

7 x 50m Sprints