Every 2 min for 20 min
1st 10 Thrusters RX 40 kg, 10 Chest to Bar/Pull Ups. ADD 1 rep after every round completed
2nd 250/200 m Run
LOWER BODY
A1. Front squat 2×8 2×6 2×4 or 4×10
A2. 4×20 alt Back rack forward lunges
A3. 4×12 hip thrust
A4. 4ss 12 russian swings+ 15 deficit squat
A5.3ss 15 leg curls + 12 leg adductor
A6. 8/12 dip bar leg raises+15Ghd reverse leg lift
PUll DAY
B1. Deadlift 2×8 2×6 2×4 or 4×10
B2. 5×5 strict weighted pull ups
B3. 4×10 overhand barbell row
B4. 4ss 10 pull over + 12 seated tricep press
B5.3x12R/12L Single-Arm Cable Extension
B6. 6+6 halt Turkish situps+ 30/50 mountain climber
PUSH DAY
C1. Bench press 2×8 2×6 2×4 or 4×10
C2. 4×8 Incline press drop set
C3. 4×8 military press
C4.4ss 12 cable chest press + 10 alt dumbell bicep curls rotation
C5. 3ss 12 deficit push ups+ 10 seated Incline bicep curls
C6.6/8 parallette pass through or 12 switch climber + 12 weighted sit ups
FULL BODY UPPER FOCUSED
A1. 4 x 8-10 Front squat
A2. 3-4 x 15 Kb Deadlift with shoulders shrug
A3. 3-4 x 10 Strict chin ups
A4. 3-4 x 8-10 Bench press
A5. 3 ss 12 Wide grip barbell bent over row + 12 Cable chest fly
A6. 3 ss 15 Cable bicep curls + 15 Floor skull crusher
A7. 3 ss 15 Fitball crunches + 30 sec Fitball plank hold
FULL BODY LOWER FOCUSED
B1. 4 x 8-10 Sumo deadlift
B2. 3 ss 15 Leg press+30 sec Lateral squat walk
B3. 3 ss 20 DB Back step lunges+ 10 Nautilus hip thrust
B4. 3-4 x 10 Austrialian pull ups
B5. 3-4 x 10 Barbell shoulder presses
B6. 3 ss 12 One arm machine row + max parallete push ups
B7. 3 ss 15 Plate v ups + 20 Russian twists + 15 Back extension
