DAY 1 DAY 2

3 SETS(NOT FOR TIME) 3 SETS(NOT FOR TIME)

MONSTER WALK MONSTER WALK
QUADRUPE WALK BEAR CRAWL

E2M 3SETS REST 2min B/S

TEMPO FRONT SQUATS 6-8 BOX SQUATS
5*4*3*2*1 8-10 X SIDE TURKISH SIT-UPS
20sec STAR PLANK

4SETS 2min REST B/S 3SETS REST 2min B/S

10 S/LEG R.D.L 12 BARBELL HIP TRUST
30sec GOBLET SQUAT HOLD 6 X LEG SPLIT SQUATS
30sec RUSSIAN TWIST 30sec FLUTTER KICKS

4SETS 2min REST B/S 3 SETS REST 2min B/S

8 X LEG COSACK SQUATS 15 CYCLIST SQUATS
30sec HOLLOW ROCKS 1min PLANK

AMRAP 6 FT
4-8-12-16… 20-15-10-5
DB HANG POWER CLEAN D.B SNATCH
BOX JUMPS T.2.B
DAY 3 DAY 4
3 SETS(NOT FOR TIME) 3 SETS(NOT FOR TIME)
MONSTER WALK MONSTER WALK
DUCK WALK BROAD JUMPS

E2M 3SETS REST 2min B/S

TEMPO BACK SQUATS PUSH PRESS
5*4*3*2*1 20 POWER SIT UPS
30sec SUPERMAN HOLD

4SETS 2min REST B/S 3SETS REST 2min B/S

12 GOBLET LUNGES 12 BAND PULL-UPS
12 STEPS HAMMSTRING MARCH 12 BOX DIPS
30sec SIDE 2 SIDE PLANK 30sec LEG RAISES

4SETS 2min REST B/S 3 SETS REST 2min B/S

30sec SQUAT HOLD 15 PUSH-UPS
30sec BYCICLE ABS MAX TIME FULL PLANK

3RFT AMRAP 15
15 WALL BALLS 10 AMERICAN K.B SWINGS
5 POWER CLEANS 10 K.B LUNGES
100mts RUN 10 K.B THRUSTERS
30 DUS
DAY 1 DAY 2
3 SETS(NOT FOR TIME) 3 SETS(NOT FOR TIME)
MONSTER WALK MONSTER WALK
QUADRUPE WALK BEAR CRAWL

EVERY 90sec X 4SETS 3 SETS REST 1min B/S

8 D.B TEMPO FRONT SQUATS 15 D.B BOX SQUATS
20sec STAR PLANK 10/10 TURKISH SIT-UPS

4SETS 1min REST B/S 3 SETS REST 1min B/S

10 D.B S /LEG R.D.L 15 S/LEG GLUTE BRIDGES
30sec D.B SQUAT HOLD 6/6 SPLIT SQUATS
30sec RUSSIAN TWIST 30sec FLUTTER KICKS

4SETS 1min REST B/S 3 SETS REST 1min B/S

8 /8 COSACK SQUATS 15 CYCLIST SQUATS
30sec HOLLOW ROCKS 1min PLANK
DAY 3 DAY 4
3 SETS(NOT FOR TIME) 3 SETS(NOT FOR TIME)
MONSTER WALK MONSTER WALK
DUCK WALK BROAD JUMPS

4 SETS 1min REST B/S 3 SETS REST 1min B/S

20 JUMPING SQUATS 10 D.B PUSH PRESS
30sec SUPERMAN HOLD 20 POWER SIT UPS

4 SETS 1min REST B/S 3 SETS REST 2min B/S

12 D.B LUNGES 12 BEND OVER ROW
12 STEPS HAMMSTRING MARCH 12 BOX DIPS
30sec SIDE 2 SIDE PLANK 30sec LEG RAISES

4 SETS 1min REST B/S 3 SETS REST 1min B/S

30sec D.B SQUAT HOLD 15 PUSH-UPS
30sec BICYCLE ABS MAX TIME FULL PLANK
LOW EQUIPMENT