SPRINTS + BACK SQUAT + BACK + ARMS + ABS

400m x 1

300m x 1

200m x 2

Back Squat 

100Kg x 3

Back

Legs

Arms

Abs

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

400m x 1

300m x 1

200m x 2

Back Squat

100Kg x 3

110Kg x 1

120Kg x 1

Back

Chest

Legs

Arms

Abs

SPRINTS + DEADLIFT + BACK + CHEST + ARMS + LEGS + ABS (JEROME)

400m x 1

300m x 1

200m x 2

Deadlift

100Kg x 3

120Kg x 1

130Kg x 1

140Kg x 1

Chest

Legs

Back

Arms

Abs