SPRINTS + BACK SQUAT

4000m x 1

200m x 2

Back Squat

100Kg x 3

SPRTINS + DEADLIFT + BACK + CHEST + ARMS + ABS

200m x 3

Deadlift

110Kg x 3

130Kg x 1

Back

Chest

Arms

Abs

SPRINTS + BACK SQUAT + BACK + ARMS + ABS

400m x 1

200m x 2

Back Squat

100Kg x 3

110Kg x 1

Back

Arms

Abs

SPRINTS + DEADLIFT + BACK + CHEST + LEGS + ABS

400m x 1

200m x 2

Deadlift

110Kg x 3

120Kg x 1

130Kg x 1

Back

Legs

Abs

PARTNER WORKOUT

Teams of 2 with LT

14 Rds

DB Snatch 17.5Kg 7L/7R

50m

15:01

20Kg Vest

SPRINTS + BACK SQUAT + LUNGES + BACK + LEGS + ABS

400m x 1

200m x 3

Back Squat

100Kg x 3

110Kg x 1

DB Walking Lunges 2 x 20Kg

10 Steps x 3

Legs

Back

Abs

SPRINTS + BACK SQUAT + DB WALKING LUNGES, ABS

400m x 1

200m x 2

Back Squat

100Kg x 3

110Kg x 1

120Kg x 1

DB Walking Lunges 2 x 20Kg DB

10 Steps X 3

Abs

SPRINT + BACK SQUAT + BACK + CHEST + ARMS + ABS

400m x 1

200m x 3

Back Squat

100Kg x 3

110Kg x 1

120Kg x 1

Back

Chest

Arms

Abs

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

15, 12, 9, 6, 3

Ski Erg

DB Thruster 2 x 20Kg

12:00

Deadlift

110Kg x 3

130Kg x 1

140Kg x 1

Back

Chest

Legs

Abs

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

200m Incline x 4

Back Squat

100Kg x 3

110Kg x 1

120Kg x 1

Back

Chest

Arms

Abs