8 x 4 Deadlift @ 160kg + 15 DB Shoulder Press @ 22kg
6 x 15 Rear Shoulder Fly @ 10kg + 15 Bicep Curl @ 30kg
4 x Max Push Ups
4 x Max BOSU Crunch
10 x 1min Sprint @ 18km/h (Treadmill)
(1min rest between)
5 x 2min Hills @ 10km/h, Level 10 incline
(1min rest between)
15 x Pull Up
15 x DB Incline Bench Press @ 24kg
15 x Crunch @ 15kg
15 x Kettlebell Swing @ 20kg
15 x Deadball Slam @ 10kg
15 x Torsonator Power drive @ 30kg
(5 times through)
then
20 x Pushup
20 x Lying Pull Up
20 x Deadball Slam @ 10kg
(4 times through)
KB Swings + Turkish Get Up @ 24kg, 20reps,18,16,14,12,10,9,8,7,6,5,4,3,2,1rep
5min Rest
6 x 50 Medball Slams @ 5kg + 400m run
(Timed)
Intervals
30 x 100m sprint (100m in 20secs, 40secs rest)
2km Run
Sprint Training
4 x 400m @ 80%
10 x 50m Sprint + 50m Slow Jog
10 x 100m Sprint + Slow Jog back to start.
5 x 200m Sprint + Slow Jog 200m
20 x Shoulder Press
20 x Bicep Curls
20 x Deadball Slam
(5 times through)
20 x Pull Ups
20 x Push Ups
20 x Deadball Slam
(5 times through)
20 x Torsonator Power Twist
20 x Torsonator Single arm Snatch
(3 times through)
4 x 50m Bounds
4 x 20m High Knees (fast)
4 x 50m Single Leg Hop
6 x 400m Sprints
6 x 200m Sprints
6 x 20m Starts
2km slow jog
