8 x 100m Sled Pull @ 30kg
8 x 50m Single Leg Hop
8 x 40m Acceleration Run with 5m rolling start
8 x 20m Sprint Starts
8 x 400m Sprints (2min rest between)
100 Pull Ups
6 x 400m Sprints (1min rest between)
6 x 4reps Seated Chest Press 150kg,
2 x 2reps Seated Chest Press @ 170kg, 180kg
8 x 4reps close Grip Pull Down @ 110kg
10 x 20/40’s
5km Run
then
50 Pull Ups
50 Dips
50 Hanging Leg Raises
5 sets of 4reps Deadlifts @ 120kg, 140kg, 160kg, 170kg, 175kg
5 sets of 2 reps Deadlifts @ 180kg, 185kg, 190kg, 195kg, 200kg
4 x 25 Hanging Leg Raise
4 x 25 BOSU Crunch
4 x 1min Side Plank
1hr Run
20 x Snatches @ 2 x 16kg
20 x Crunches @ 2 x 16kg
20 x Single Leg Deadlift @ 24kg
20 x Floor Press/Fly @ 2 x 16kg
20 x Turkish Get Up @ 24kg
20 x Deep Front Squats @ 2 x 16kg
400m Run
( 5 times through)
