4 Rounds circuit training
1 min ON – 1 min OFF
1st Sled Push RX 100 kg
2nd Ski Erg for Cal
3rd Hand Release Push Ups
4th Farmer Hold March
Bodybuilding sessions
Back + triceps
A1. 4×12 lat pull down
A2. 4×10 landmine V row
A3. 4ss 10 chest supported prone uper back row+ 10 Incline dumbell skill crashers
A4. 3ss 10 cable pull over + cable/ dumbell oh tricep extensions
A5. 3x 15 crossed arm sit ups+ 12R 12L side plank knee to elbow