00:00 -00:05 I Go You Go 10 Hand Release, 12 kb Sumo Deadlift High Pull RX 24 kg
00:00 – 00:06 REST
00:06 – 00:11 I Go You Go 12 Ring Rows, 16 Goblet Lunges RX 24 kg
00:00 – 00:12 REST
00:12- 00:18 I Go You Go max meters Run
00:18 – 00:19 REST
00:19 – 00:25 I Go You Go max meters Row Erg
Full Body Upper Focused
A.1 4 x 8-10 Front Squat
A2. 3 ss 12 KB Deadlift High pull + 12 Leg extension
A3. 4 x8-10 Strict Pull up
A4. 4 x 8-10 Bench press
A5. 3 ss 12 Chest Supported Close Grip Row+ 12 Incline DB Flies
A6. 3 ss 15 Tricep Dips (weighted if possible) + 15 Rope Hammer Curls
A7. 3-4 ss 20 DB Sit ups + 20 Plank DB Touches
Full Body Lower Focused
B1. 4 x 10(per leg) Kickstand Bar Deadlift
B2. 3 ss 15 Leg press + 15 GHD mini band reverse hypertension
B3. 3 ss 20 KB Goblet step back Lunges + 15 trx Glute Bridges
B4. 4 x 8-10 Chin ups
B5. 4 x 8 (per hand) Alternating DB Shoulder press
B6. 3 ss 12 DB Chicken Press + 12 DB Wide Grip Row
B7. 3 ss 20 V ups + 30 Cable Trunk Rotation (15 per side)
