Session 4 (Tuesday afternoon):
Prowler push plus pull (10kg)
rest 2 min, repeat x 3
Battle rope double arm waves (30 seconds)
rest 1 min, repeat x 3
Battle rope alternating waves (20 seconds)
rest 1 min, repeat x 3
40s weighted plank x 2 (5kg & 10kg)
Session 5 (Thursday morning): Don’t remember most of it lol
Stepups x 15 each leg
TRX pull ups x 8
Dumbbell curl x 12
Barbell curl x 10
Kneeling push ups x 8
I basically did them in groups of 2’s, 3 sets with 30s rest between exercises.
Session 6 (Monday morning):
Deadlift (10kg + bar) x 15
rest 30 seconds
Barbell fly x 15
Rest 1 min, repeat x 3
Box squats x 20 (15kg db)
rest 30 seconds
TRX pull ups x 8
Rest 1 min, repeat x 3
Dips x 8
Seated side lat rise + seated front lat rise x 10
Rest 1 min, repeat x 3
Session 7 (Tuesday morning):
Cardio – farmers walk + sandbag carry
- Farmers walk handles (25kg each side) + 20kg sandbag + 25kg sandbag x3
- Walking length of mat there and back
Rest 2.5 mins, repeat x 4
DB squat clean 2x10kg
20 mountain climbers
Rest 1 min, repeat x 4
I had issues with my host/server so have been unable to post for a few days.
