Day 1, Week 1

Session 1

Box – 3 rounds x 3 minutes each (warm up)

Shoulder Press / Pull up complex – 21 / 15 / 9 repetitions

Oly Bar Bench Press – 2(6-1)

Box – 5 rounds x 5 minutes each

Biceps / Triceps complex – 8, 7, 6, 5, 4, 3, 2, 1

Calves / Ab wheel complex – 3 x failure

 

Session 2

Run – 20 minutes

Speed Bag / Jump Rope Complex – 3 rounds , 2 minutes each

 

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