6km Run
500 Push Ups
(body straight from feet to shoulders, lower until shoulders are level with elbows then raise to full arm extension)
6 x 50 Medball Slams + 400m run
(Timed)
– Kettlebells with Elevation Mask @ 3000ft30 x 30secs work/30secs rest
Turkish Get Ups
Snatch
Single leg Deadlift
Swings
Clean & Press
Wednesday Workout
6 x 4reps Deadlifts @ 150kg + 6 x DB Shoulder Press @ 20kg
5 x 6 Incline Bench Press @ 90kg + 6 x Bicep Curls @ 40kg
5 x 20 Hanging Leg Raise + 20 Crunches
10 Pull Ups
20 Push ups
400m Run
(8 times through)
Hack Squats @ 150kg
Leg Press to NEW 3RM @ 330kg
Then lunges
1min work, 1min rest
2mins work, 2mins rest
3mins work, 3mins rest
4mins work, 4mins rest
Awesome effort mate!!!
