2 Rounds to get you ready for today's workload: 200m Row (maintain sub 2:00/500m pace) 15 Air Squats 12 Total Lateral Lunges 10 each side Single Leg RDL 12 Total Dead bugs

Hack Squat

2 x 20

Smith Machine Bulgarian Split Squat

2 x 15

Walking Lunges

3 x 26

Sled Push

3 x 20

Upper Push Warm up

Cardio Warm-up 3 min incline walk @ 8% incline 2 rounds of Joint Specific Warm-up 15 reps - Banded Lateral Raise 15 reps - Banded Upright Row 15 reps - Banded External Rotation 8 - Inchworms

DB Bench Press

3 x 15

Smith Machine Incline Bench press

3 x 20

cable chest press

3 x 15

cable chest fly

3 x 15

Decline Bench Press

2 x 25

Seated DB Curls

5 x 20

Straight Bar Cable Tricep Pushdown

5 x 20

2 rounds 200m row 16 total Deadbugs 10 each side Suitcase DB RDL

Straight Arm Pulldown

4 x 30

Single Arm Pulldown

3 x 15

Seated forward lean Cable Row

3 x 20

Chest-Supported DB Row

4 x 25

BB Shrugs

2 x 15

Barbell Deadlift

2 x 20

Kneeling Hip Flexor Stretch

3 x 0:30

Bird Dog

3 x 20

Inch Worm Walk

3 x 5

Cuban Press

3 x 10

DB Lateral Raise

3 x 15

Rear Delt Flyes

3 x 15

Seated DB Curl

4 x 20

EZ Bar Lying Tricep Extension

4 x 20

Standing Calf Raise

3 x 15

Hanging Leg Raise

3 x 12

Walk

1 x 40:00

2 Rounds to get you ready for today's workload: 200m Row (maintain sub 2:00/500m pace) 15 Air Squats 12 Total Lateral Lunges 10 each side Single Leg RDL 12 Total Dead bugs

Hack Squat

2 x 20

Smith Machine Bulgarian Split Squat

2 x 15

Walking Lunges

3 x 26

Sled Push

3 x 20

Upper Push Warm up

Cardio Warm-up 3 min incline walk @ 8% incline 2 rounds of Joint Specific Warm-up 15 reps - Banded Lateral Raise 15 reps - Banded Upright Row 15 reps - Banded External Rotation 8 - Inchworms

DB Bench Press

3 x 15

Smith Machine Incline Bench press

3 x 20

cable chest press

3 x 15

cable chest fly

3 x 15

Decline Bench Press

2 x 25

Seated DB Curls

5 x 20

Straight Bar Cable Tricep Pushdown

5 x 20