DAY 1
Exercise | Reps | Sets
- Sumo Deadlifts - 12 x 3 sets
- Straight leg deadlift - 12 x 3 sets
- Cable kick back - 14 x 3 sets
- Barbell Glute bridge - 12 x 3 sets
- Nordic curls - 12 x 3 sets
- Frog reverse hypers - 20 x 3 sets
DAY 2
Exercise | Reps | Sets
- Deadlifts - 10 x 4 sets
- Lat pull down - 10 x 4 sets
- Seated cable row - 10 x 4 sets
- Barbell curl - 10 x 4 sets
- Supinated bicep curls - 10 x 4 sets
- Chin ups - 6 x 4 sets
DAY 3
Exercise | Reps | Sets
- Push Ups - 12 x 3 sets
- Barbell bench press - 12 x 3 sets
- DB shoulder press - 12 x 3 sets
- Leaning dumbbell lateral raise -12 x 3 sets
- Tricep dips - 12 x 3 sets
- Tricep straight bar pushdown - 12 x 3 sets
DAY 4
Exercise | 20 min | *AMRAP
- 50 pull ups or scale down to ring rows
- 21 thrusters
- 400m run
- 21 thrusters
- 800m run
- 50 pull ups or scale down to ring rows
*As many reps as possible
DAY 5
Exercise | 20 min | *AMRAP
- 2 min row for calories
- 400m run
*As many reps as possible
DAY 6
Exercise | 20 min | *AMRAP
- 10 cals on assault bike
- 10 kettlebell swings
- 10 air squats
- 10 press ups
- 10 plate to ground overhead
- 10 burpees
- 10 dumbbell snatches
- 10 cals on ski erg
- 10 d-ball over shoulder
- 10 deadlifts
*As many reps as possible
DAY 7
Rest or Yoga
