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