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