TRX and a whole lot of sweat makes for a great workout.
When it’s finished!!
25 x 20/40’s (100m in 20secs/40secs rest)
Then
3km run under 15mins
50 x Hang Cleans @ 40kg
50 x Shoulder Press @ 40kg
50 x Pull Ups
50 x Dips
50 x Hanging Leg Raise
50 x Crunch @ 20kg
50 x Torsonator Power Twist @ 15kg
50 x Box Jumps
Row Intervals
30secs/30 rest
– 145m, 161, 160, 157, 151
20secs/20 rest
– 99m, 101, 98, 93, 99
10secs/10 rest
– 70m, 65, 55, 58, 64
6 x 500m row under 1:50 each
10km on spin bike
20mins of Skipping
Leg Press
Sets of 6reps working up to 3rep Max
200kg,250,280,300,320,340,360,3rep @ 380kg
20mins of Skipping
Chest Press
Sets of 3 reps until you can’t make 3reps.
100,110,120,130,140,150,160,165,167.5,170
Bent Over Row
Sets of 3 reps until you can’t make 3reps.
50,60,70,80,90,100,110,115,120,125
5 x 20 Hanging Leg Raise
5 x 20 Crunch @ 16kg KB
15mins on the Spin Bike
