8 x Pull Ups +
8 x Dips +
8 x Insteps +
8 x HSPU +
500m Run
(8 times through)
6km Fartlek Run
(1min Fast, 2mins Slow)
15km Spin Bike @ Medium Pace
4 x 1km Run
(2min rest between)
30 x 20/40’s
6 x Bench Press @ 100kg +
6 x Bent Over Row @ 100kg +
6 x Crunches @ 60kg +
6 x Box Jumps @ 40kg +
1km Run @ 12km/h
(5 times through)
6 x 50m Single Leg Hop
6 x 50m High Knees
8 x 200m Sprints
8 x 100m
10 x 20m Starts
2km run
6 x Front Squat
6 x Bench Press
6 x Torsonator Power Twist
6 x Kettlebell Snatch
6 x DB Shoulder Press
6 x Bent Over Row
6 x Insteps
6 x Torsonator Power Drive
4 times through
80% of 1RM on each exercise
then
3km Run
8 x 4reps Deadlifts @ 160kg
then
400m Run + 50m Deadball Slams @ 10kg
(Max times through in 20mins)
