– 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
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
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)
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 5reps Deadlifts @ 170kg + 400m run
10 x 10 Janda Push Ups + 5 x Archer Pull Ups
10 x 5 Insteps + 1min Plank
2 x 1km row
10 x 5reps Deadlifts @ 140kg + 20 Decline Pushups
6 x 4 Deadlifts @ 160kg
3km Run under 15mins
