Week 1

Day 1

Front Squat - 8-8-8-8-8 - ascend in weight - no grinders - make them look pretty!

Deadlift - 4x2 - use around 70% of your most recent heavy single

Seated Single Leg Extension - 3x15 each leg

Barbell Hip Thrust - 3x10

Banded KB Swings - 3x12 - heavy

GHD Sit-Ups - 3x15 - start with half way sit-ups

Met-con

50-40-30-20-10
Calorie bike erg
* In between each set of calories perform 15 jumping squats *

Day 2

Overhead Press - 10-8-6-4-2-1 - ascend in weight

Seated dumbbell arnold press - single arm - 3x10 each arm - after each set perform 10 dumbbell side raises

Plate circles - 45# - 5/4/3/2/1 - each direction

Max push-ups - 5 minutes - diamond stand/narrow stand

Band pull-aparts - 3x20 - slow and controlled

KB Wind mills - 5x10 (5 each direction, alternating)

Met-con

5k row - every 2 minutes get off the rower and perform 5 burpees

Day 3

Strict pull-up - 5 sets x max reps - rest 3 minutes between efforts

Two arm dumbbell row - 3x15

Landmine row - 3x10 - heavy

Reverse flys - 3x15

Standing preacher curls - 3x15 - after each set perform 10 slow and controlled supinated ring rows

Barbell 21’s x 2 sets

Hollow rocks - 100 reps

Met-con

8x400m run - rest 2 minutes between efforts - aim for consistency