5 x 1km runs @ 4:45/km
2mins rest between
Kettlebells
- 50 x Swings @ 24kg
- 50 x Snatches 24kg
- 20 x Turkish Get Ups @ 24kg (10 each Side)
- 5mins x 30/30 @ 2x16kg KB Shoulder Press (30secs work/30secs rest, rest in the rack position)
Bench Press
- 30 x 60kg
- 20 x 70kg
- 10 x 80kg
- 5 x 90kg
Archer Pull Ups
- 4 x 5 reps each side
4 x 10 Single Leg BOSU Squats
4 x 20 BOSU Kettlebell Snatches @ 20kg
4 x 20 Single Arm Torsonator Clean & Press @ 30kg
6 x 4 Torsonator Power Drives @ 20,30,40,50,60,65kg
3 x 20 Torsonator Power Twists @ 10,15,20kg
5km run under 25mins
6 x 6 Bench Press@90,100,120,130,120,100kg
6 x 6 Turkish Get Ups @ 24kg
6 x 8 Chin Ups
6 x 8 DB Snatch @ 30kg
6 x 20 Crunches @ 10kg
2 x 50 Kettlebell Swings @ 24kg
5 x 8reps Seated Row @ BW + 20 Push Ups
5 x 8reps Shoulder Press @ 50kg + 8 Upright Row @ 40kg
5 x 8reps DB Bicep Curls @ 24kg + Around the Worlds @ 20kg
5 x 8reps Insteps + 8 Swing Dips
5km Run under 25mins
Endurance
100 x Seated Row @ 80kg
100 x Box Jumps
100 x Bench Press @ 80kg
100 x Kettlebell Snatch @ 24kg
