Leg Extension (12 reps)
20 - 25 - 30 - 35 - 40 kg

Leg press
4 x 12 @ 60 kg

Leg Curl
4 x 12 @ 20 kg

TRX Lunges
3 x 15

5 Rounds for Time

• 10 DL (70kg)
• 20 Abmat situp
• 10kcal Assault Bike

Back Squat
8 x 60kg = 480kg
8 x 80kg = 640kg
8 x 90kg = 720kg
TOTAL = 1,840kg
Calf Raise
8 x 64.5kg = 516kg
8 x 64.5kg = 516kg
8 x 64.5kg = 516kg
TOTAL = 1548kg
Hamstring Curl(Each Leg)
8 x 15kg = 240kg
8 x 17.5kg = 280kg
8 x 17.5kg = 280kg
TOTAL = 800kg
Cable Standing Hip Adduction(Each Leg)
8 x 7.5 = 120kg
8 x 7.5 = 120kg
8 x 7.5 = 120kg
TOTAL = 360kg
Cable Standing Hip Abduction(Each Leg)
8 x 7.5 = 120kg
8 x 7.5 = 120kg
8 x 7.5 = 120kg
TOTAL = 360kg

TOTAL = 4908kg

3 x
30 step ups
15 moutain climbers
10 Back squats 35k

Evry min on the min for 10 minutes

3 x backsquat 55k

1. Wattbike 20min
2. Assault bike 25min
3. Row 20min

EMOM30
1. Kb Swing 32kg x 12
2. Hollow Hold 30s
3. C2b x5
4. L-sit hold
5. Strict T2b x 6

"DT"
5 RFT
12 deadlifts (155/115#)
9 hang/power cleans
6 push jerk

Then

25 per person burpee deadlifts (55/35#)
100 C2B pull-ups
100 wallballs (20/14#)
100 box jumps (30/24")
25 per person burpee deadlifts

Hollow Body Holds
6 x 30 sec

4 x 12 triceps pull down
4 12 hammer curls

• For Time:
BB Sumo Deadlifts High Pull (50/35Kg) 21 reps
Plyo Box Jump Overs (60/50 cm) 21 reps
Toes to Bar 21 reps
BB Sumo Deadlifts High Pull 15 reps
Plyo Box Jump Overs 15 reps
Toes to Bar 15 reps
BB Sumo Deadlifts High Pull 9 reps
Plyo Box Jump Overs 9 reps
Toes to Bar 9 reps

Push press

3reps every min for 10mins @ 55k

Then

40 sandbag get ups 25k
30 hang power cleans
20 burpee pull-ups
10 ring dips

19:59