Every 3 min for 27 min
1st 500/400 m Run
2nd 500/400 m Row Erg
3rd 80 DU/SU + 40 V Ups or knees to chest
Pull day
A1 4×8 deadloft
A2 4×8 pull ups
A3 4×10 seated close cable row
A4 4×10 high pull
A5 3×10/12 side shoulder raises
A6 3ss 12 ghd sit ups + 15 superman back extension
Full body lower focused
B1. 3x 12 Deadlift
B2. 3 ss 15 goblet squat + 15 dumbbell hip thrust
B3. 3 ss 20 suitcase back step lunges + 15 Machine hip abduction
B4. 3 x 12 Shoulder press
B5. 3x 12 Machine row
B6. 3 ss 15 push ups + 15 trx wide grip row
B7. 3 ss 20 crunches with leglift + 20 russian twists + 20 floor back extension
