MET COND + BACK SQUAT + BACK + CHEST + ABS

10, 9, 8, 7....1

Ski Erg

DB Thruster 2 x 17.5 Kg

- 15:00

Back Squat

100Kg x 1

110Kg x 1

Back

Chest

Abs

SPRINTS + DEADLIFT + BACK + LEGS + CHEST + ARMS + ABS

400m x 1

200m x 2

Deadlift

90Kg x 3

110Kg x 3

130Kg x 1

140Kg x 1

Back

Legs

Chest

Arms

Abs

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

400m x 1

200m x 2

Back Squat

100Kg x 2

110Kg x 1

Back

Legs

Chest

Arms

Abs

MET COND + DEADLIFT + LEGS + ARMS + ABS

21, 18, 15, 12, 9, 6, 3

Ski Erg Cal

DBS 1 x 22.5Kg DB

Deadlift

110Kg x 1

120Kg x 1

130Kg x 1

Legs

Arms

Abs

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

400m x 1

200m x 3

Back Squat

100Kg x 3

110Kg x 1

120Kg x 1

Chest

Back

Arms

Abs

MET COND + DEADLIFT + LEGS + ARMS + ABS

10, 9, 8, 7....1

Ski Erg Cal

DB Thrusters 2 x 17.5Kg

12 Mins

DeadLift

110Kg x 1

120Kg x 1

Legs

Arms

Abs

SPRINTS + BACK SQUAT + BACK + ABS

400m x 1

200m x 3

Back Squat

100Kg x 3

110Kg x 1

120Kg x 1

Back

Abs

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

400m x 1

200m x 2

Back Squat

100Kg x 3

110Kg x 1

120Kg x 1

Back

Legs

Chest

Arms

Abs

LEGS + CHEST + BACK + ARMS + ABS

Legs

Back

Chest

Arms

Abs

MET COND + BACK SQUAT + SHOULDERS

15, 12, 9, 6, 3

Ski Erg Cal

DB Thruster 2 x 15Kg

Back Squat

80Kg x 3

100Kg x 1

MET COND + DEADLIFT + BACK + LEGS + CHEST + ARMS + ABS

21, 15, 9

Ski Erg Cal

DB Thruster 2 x 15Kg

- 10:45

Deadlift

110kg x 1

120Kg x 1

Legs

Back

Chest

Arms

Abs

SPRINTS + DEADLIFT + CHEST + BACK + LEGS + ARMS + ABS

400m x 1

200m x 2

Deadlift

100Kg x 3

120Kg x 1

Chest

Back

Legs

Arms

Abs

SPRINTS + DEADLIFT + BACK + LEGS + ARMS + ABS

400m x 1

200m x 2

Deadlift

100Kg x 5

120Kg x

130Kg x 1

Legs

Back

Arms

Abs

BACK SQUAT + LEGS + BACK + SHOULDERS + ARMS

Back Squat

100Kg x 3

110Kg x 1

Legs

Shoulders

Back

Arms

BACKSQUAT + BACK + SHOUDLERS + ARMS + ABS (JEROME)

BackSquat

110Kg x 3

120Kg x 1

Back

Shoulders

Arms

Abs

SPRINTS + DEADLIFT + BACK + SHOULDERS + CHEST + LEGS + ARMS + ABS

400m x 1

200m x 3

Deadlift

100Kg x 3

120Kg x 1

130Kg x 1

Legs

Back

Chest

Shoulders

Arms

Abs

SPRINTS + BACK SQUAT + CHEST + ARMS + ABS

400m x 1

200m x 2

400m x 1

Back Squat

100Kg x 3

110Kg x 2

Chest

Arms

Abs

BACK + LEGS + ARMS + ABS

Back

Legs

Arms

Abs

DEADLIFT + CLEAN COMPLEX + BACK + CHEST + ARMS + ABS

Deadlift

100Kg x 3

Clean + 2 Hang Clean

60Kg x 1 x 3

Back

Chest

Arms

Legs

Abs

SPRINTS + BACK SQUAT + LEGS + SHOULDERS + BACK + ARMS

400m x 1

200m x 2

Back Squat

100Kg x 3

110Kg x 1

Back

Legs

Shoulders

Arms

LEGS + SHOULDERS + ARMS + ABS

Legs

Shoulders

Arms

Abs

SPRINTS + DEADLIFT + BACK + LEGS + ARMS + ABS

400m x 1

200m x 3

Deadlift

100Kg x 5

110Kg x 3

120Kg x 2

Back

Legs

Arms

Abs

SPRINTS + BACK SQUAT + CHEST + ABS

400m x 1

200m x 3

Back Squat

100Kg x 3

110Kg x 1

Chest

Abs

CHEST + BACK + LEGS + ARMS + ABS

Back

Chest

Arms

Legs

Abs

SPRINTS + BACK SQUAT + BACK + LEGS + ABS

400m x 1

200m x 2

Back Squat

60Kg x 21

80Kg x 5

100Kg x 3

Legs

Back

Abs

5Km RUN

5Km Run

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

400m x 1

200m x 3

Back Squat

100Kg x 3

Back

Chest

Arms

Abs

DEADLIFT + ARMS + BACK + ABS + BRISK WALKING

Deadlift

100Kg x 5

120Kg x 1

130Kg x 1

Back

Arms

Abs

5Km Brisk Walking

BACK SQUAT + ARMS + BACK

Back Squat

100Kg x 3

110Kg x 1

Back

Arms

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

300m x 3

Back Squat

100Kg x 3

110Kg x 1

Back

Legs

Arms

Chest

Abs

SPRINTS + BACK + ARMS

400m x 1

200m x 3

Back

Arms

BACK SQUAT + CLEAN COMPLEX + CHEST + LEGS + ABS

Back Squat

110Kg x 1

Clean + Hang Clean

60Kg x 1 x 2

Chest

Legs

Arms

CLEAN + HANG CLEAN + BACK + CHEST + ARMS

Clean + Hang Clean

60Kg x 1 x 2

Back

Chest

Arms

SPRINTS + BACK SQUAT + BACK + ARMS + ABS

400m x 1

200m x 2

Back Squat

100Kg x 3

Back

Chest

Arms

Abs

SPRINTS + BACK SQUAT + BACK + CHEST + ARMS

400m x 1

200m x 2

Back Squat

100Kg x 3

110Kg x 1

Back

Chest

Arms

MET COND + DEADLIFT + ARMS + ABS + JEROME

21, 15, 9 DB Thrusters 2 x 20Kg

BES 400m

15:30

Deadlift

100Kg x 3

120Kg x 1

Arms

Abs

BACK + LEGS + ARMS

Back

Legs

Arms

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

400m x 1

200m x 2

Back Squat

100Kg x 3

110Kg x 1

Back

Chest

Legs

Arms

Abs

SPRINTS + BACK SUQAT + BACK + LEGS + ARMS + ABS

400m x 1

200m x 3

Back Squat

100Kg x 3 x 2

Back

Legs

Arms

Abs

BACK + LEGS + CHEST + ARMS + ABS

Back

Chest

Legs

Arms

Abs

MET COND + ARMS + ABS (JEROME)

21, 15, 9 DB Thruster 2 x 20Kg

BES 400m

16:58

Arms

Abs

SPRINTS + CLEAN COMPLEX + BACK + LEGS + ARMS + ABS (JEROME)

400m x 1

200m x 3

Clean + Hang Clean

60Kg x 1 x 3

Legs

Back

Arms

Abs

SPRINTS + BACK SQUAT + BACK + ARMS + ABS

400m x 1

200m x 3

Back Squat

100Kg x 1

Back

Arms

Abs

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

9, 6, 3, 6, 9, DB Thruster 2 x 20Kg

AES 200m

- 11:00

Clean + Hang Clean

60Kg x 1 x 3

Back

Legs

Arms

Abs

BACK +LEGS + ARMS + ABS (JEROME)

Back

Legs

Arms

Abs