Dynamic Warmup | 10mins

FR Lower II | 4 Rounds | 1min rest

A1. 10x Deadlifts | 72.5kg
A2. 10x Front Squats | 45kg

Kettlebell HIIT | 2 Rounds | 24kg KB

Kettlebell Swings (Right) - 30 seconds
Kettlebell Swings (Left) - 30 seconds

Kettlebell Clean to Reverse Lunge (Right) - 30 seconds
Kettlebell Clean to Reverse Lunge (Left) - 30 seconds

Kettlebell Snatches (Right) - 30 seconds
Kettlebell Snatches (left) - 30 seconds

Kettlebell Cleans (right) - 30 seconds
Kettlebell Cleans (left) - 30 seconds

Kettlebell Squats (right) - 30 seconds
Kettlebell Squats (left) - 30 seconds

Burpies - 60 seconds 5:23

Rest 60 seconds

Core | 5min AMRAP

15 Any Core Excercies
20 Mountain Climbers Repeat

Dynamic Warmup | 10mins

Freeletics' Metis | Core & Lower | 3 Rounds | Maximum Pace:

Round 1/3:
10x Burpies
10x Climbers
10x Jumps

Round 2/3:
25x Burpies
25x Climbers
25x Jumps

Round 3/3:
10x Burpies
10x Climbers
10x Jumps

Rings

40x RTO Dips

4 Rounds | 1min Rest Between

A1. 10x Dips
A2. 10x Swings | 24kg KB

3 Rounds | Minimal Rest | 16kg KB

B1. 5 x KB Snatch
B2. 5 x KB Push Press
B3. 5 x KB Front Squat
B4. 5 x KB Russian Swing
Switch arms and repeat on other side

Core | 3 Rounds | 2mins Rest Between

A1. Toe To Bar x10
A2. Roll Out Plank x8 | Rings
A3. Oblique Crunch x15 | Each Side
A4. Hyperextension x10

3 Rounds | 1min Rest Between

B1. Close-Grip Banded Push-Up 3x8
B2. Wide-Grip Barbell Curl 3x8 | 30kg

3 Rounds | 1min Rest Between

C1. Triceps Extension Barbell 3x8 | 30kg
C2. Dumbbell Curl 3x8 | 12,5kg

3 Rounds | 1min Rest Between

D1. Reverse Tricep Band Pushdowns 3x8 | Each Arm
D2. Band Hammer Curls 3x8 | Each Arm

Warm-Up | Minimal Of Rest In Between:

Band Pass Through x10
Band Pull Apart Underhand x10
Arm Circles x20 | Each Direction | Small/Big
Walkouts to Push Up x10
Band Face Pulls x10

Shoulders | 1min Rest Between Sets, 2mins Between Excercises

Overhead Barbell Press Rear x12,8,8,6,6 | 29,39,39,44,44kg
Band Delt Stretch Tri-Set:
A1. Rear x7
A2. Middle x7
A3. Front x7

DB Cheat Laterals | 3 sets to failure on each arm immediately into a DB Push Press to failure on each arm | 10kg
Band Cable Face Pulls 3x15

Core | 3 Rounds | 16kg KB | Minimal Rest

B1. 5x Sit-Ups
B2. 10x Cocoons
B3. 20xTwists

Time: 04:55

Warm Up

Skip Rope x100
Walkouts to Push Up x8
World Greatest Stretch x8
Bodyweight Squats x8
Jefferson Curl x8 | 24kg KB
Band Pass Through x10
Band Pull Apart Underhand x10

Lower Body II | 2 Warm-Up Sets, 3 Work Sets | Each Set On 4min

A1. 12x Deadlifts | 68.5kg
A2. 12x Front Squats | 38.5kg

Conditioning | Minimal Rest | Barbell 28.5kg

16x Back Squats
16x Lunges
12x Back Squats
12x Lunges
8x Back Squats
8x Lunges
4x Back Squats
4x Lunges

Core | Minimal Rest | 3 Rounds | 10kg Plate

10x Plate Sit Ups
20x Plate Twists
30x Plate Cocoons

Warm Up

Band Pass Through x10
Band Pull Apart Underhand & Glute Bridge x10
Walkouts to Push Up 60sec
Arm Circles x20 | Each Direction | Small/Big
Jefferson Curl x10 | 24kg KB

Bodyweight | Rings

RTO Push Ups x40
Diamond Push Ups 4x10
Triceps Dips 3x10
One Arm Tricep Band Extension 3x10
Wide Pull Ups 4x8
Aussie Pull Ups 4x10 | Each Arm

Tabata | 4mins | 16kg KB

Alternate One Arm Swings

Rowing | 500m

Intensity: 7 | Strokes: 60 | Time: 01:52

5 Rounds | 2mins Rest

A1. Bench Press x8 | 70kg
A2. Row Machine x8 | 2x22.5kg

Bench Press was just doable.

3 Rounds | 1min Rest

B1. Incline Dumbbell Press x8 | 20kg
B2. Australian Pull-Ups x8

3 Rounds | 1min Rest

C1. Cable Cross-Overs x10 | 23kg
C2. Lat Pull-Downs Rear x8 | 57kg

Rowing | 500m

Intensity: 7 | Strokes: 61 | Time: 01:53

Core | 3 Rounds | 2mins Rest Between

A1. Toe To Bar x10
A2. Roll Out Plank x8 | TRX
A3. Oblique Crunch x15 | Each Side
A4. 45 Hyperextension x10 | 10kg

3 Rounds | 1min Rest Between

B1. Close-Grip Bench Press 3x8 | 65kg
B2. Wide-Grip Barbell Curl 3x8 | 30kg

3 Rounds | 1min Rest Between

C1. Triceps Extension EZ 3x8 | 30kg
C2. Dumbbell Curl 3x8 | 12,5kg

3 Rounds | 1min Rest Between

D1. Reverse Tricep Pushdowns 3x8 | 23kg
D2. Cable Hammer Curls 3x8 | 36kg