40mins of Cardio
Bench Press @ BW – 15reps,12,10,8,6,4,2
Seated Single Arm Cable Row @ 45kg – 15reps,12,10,8,6,4,2
DB Hammer Curls @16kg – 4 x 50reps
Deep Front Squats @ 60kg – 4 x 20reps
40mins of Cardio
Bench Press @ BW – 15reps,12,10,8,6,4,2
Seated Single Arm Cable Row @ 45kg – 15reps,12,10,8,6,4,2
DB Hammer Curls @16kg – 4 x 50reps
Deep Front Squats @ 60kg – 4 x 20reps
15mins Row
15mins Bike
15mins Row
15mins Run
Row Intervals
30secs/30 rest
– 145m, 161, 160, 157, 151
20secs/20 rest
– 99m, 101, 98, 93, 99
10secs/10 rest
– 70m, 65, 55, 58, 64
6 x 500m row under 1:50 each
10km on spin bike
10 x 50 Medball Slams + 400m Run
Then
6 x 250m Row Sprints (30secs rest between)
– 10mins on each exercise for max distance.
Row
Ride
Run
– 30min MMA Conditioning Circuit
6 x 500m Row (each under 1:50mins)
90secs rest between
3km Run with 5kg
am – Intervals
6 x 1km Runs @ 4:30mins/km
2min Rest between
pm – Endurance
20 x Bench Press @ 60kg
20 x Seated Row @ 60kg
20 x OH Walking Lunge @ 24kg
… 20 x Weighted Crunch @ 24kg
20 x Kettlebell Snatch @ 24kg
(4 times through)
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