6 x Front Squat
6 x Bench Press
6 x Torsonator Power Twist
6 x Kettlebell Snatch
6 x DB Shoulder Press
6 x Bent Over Row
6 x Insteps
6 x Torsonator Power Drive
4 times through
80% of 1RM on each exercise
then
3km Run
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)
50 x Hang Cleans @ 40kg
50 x Shoulder Press @ 40kg
50 x Pull Ups
50 x Dips
50 x Hanging Leg Raise
50 x Crunch @ 20kg
50 x Torsonator Power Twist @ 15kg
50 x Box Jumps
4 x 10 Single Leg BOSU Squats
4 x 20 BOSU Kettlebell Snatches @ 20kg
4 x 20 Single Arm Torsonator Clean & Press @ 30kg
6 x 4 Torsonator Power Drives @ 20,30,40,50,60,65kg
3 x 20 Torsonator Power Twists @ 10,15,20kg
