10 Pull Ups
20 Push ups
400m Run
(8 times through)
8 x Pull Ups +
8 x Dips +
8 x Insteps +
8 x HSPU +
500m Run
(8 times through)
8 x 400m Sprints (2min rest between)
100 Pull Ups
5km Run
then
50 Pull Ups
50 Dips
50 Hanging Leg Raises
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)
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)
WholeBody
10 x Box Jumps +
10 x Pull Ups +
10 x Around the Worlds +
10 x Kettlebell Cleans +
10 x HSPU +
10 x Goblet Squats
(5 times through)
