2 Rounds of:
1st 4 min Speed fit Run for meters 2 min REST
2nd 4 min 45 Sec ON – 15 sec OFF DU 2 min REST
3rd 4 min Row Erg 2 min REST
LOWER BODY
A1. 12-10-8-6 back squat
A2. 4×10 good morning
A3. 4x10R/10L deficit back step farmer loaded lunges
A4. 4×15 leg press A6. 3ss 12 leg extension + 12 db stiff leg deadlifts
A7. 3x 10 strict leg raises + 12 arch rocks
Full body upper focused
A1. 4 x 10 Deadlift
A2. 3-4 x 20 goblet pulse squat
A3. 3-4 x 8 strict pull ups(weighted if possible)
A4. 3-4 x 8 chest dips(weighted if possible)
A5. 3 ss 12 db chest press + 24 kb gorilla rows(12 per side)
A6. 3 ss 15 z bar bicep curls + 15 rope overhead tricep extension
A7. 3 ss 30 sec db sit up with rotation+ 30 sec front rack kb march
