Prep
A
HAB Warm-Up A
Assault bike 3 mins, Ski Erg 3 mins Ball Slams 2x5 Box Jump 2x5
B
Hex Bar Deadlift
5 x 5 @ 85 %
C1
Pull-Up
5 x 5 @ 85 %
C2
Bench Press
5 x 5 @ 85 %
A
Run
1 x 10000
Prep
A
HAB Warm-Up A
Assault bike 3 mins, Ski Erg 3 mins Ball Slams 2x5 Box Jump 2x5
B
Back Squat
5 x 5 @ 85 %
C
Sled Push
3 x 25 @ 100 %
D
Overhead Press
3 x 5 @ 65 %
E
Dip
3 x 5 @ 80 %
F
DB Lateral Raise
12, 12, 8, 8 @ 9
A
Run
800, 400, 400, 400, 400, 400, 400 @ 5, 7.5, 7.5, 8, 8, 9, 9
Prep
A
HAB Warm-Up A
Assault bike 3 mins, Ski Erg 3 mins Ball Slams 2x5 Box Jump 2x5
B
Hex Bar Deadlift
3 x 5 @ 70 %
C
Pull-Up
3 x 5 @ 70 %
D
Bench Press
3 x 5 @ 70 %
E
Rear Delt Flyes
4 x 8 @ 9
F1
Bench Assisted Overhead Tricep Extension
3 x 12 @ 9
F2
Preacher Curl
3 x 12 @ 9 lb
A
Run
1 x 10000 @ 7
Alongside the programme you'll get my e-book explaining how I pull it all together explaining the principles behind it all.
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