5km Run
then
50 Pull Ups
50 Dips
50 Hanging Leg Raises
5km Run
then
50 Pull Ups
50 Dips
50 Hanging Leg Raises
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)
10 x 1min Sprint @ 18km/h (Treadmill)
(1min rest between)
5 x 2min Hills @ 10km/h, Level 10 incline
(1min rest between)
5kms under 25mins
4 x 10 Single Leg BOSU Squats
4 x 10 BW Dips
4 x 10 Pull Ups
10mins Spin Bike
6km run under 30mins
15mins Row
15mins Bike
15mins Row
15mins Run