All Over Body Workout
Warm up & mobilise
A1) Flat Bench
A2) T-Bar Row
5×5 with leave two reps in the tank
Rest 45-60’ between sets
B1) Incline DB Press
B2) KB Plank Row ( regression Take out the plank )
4 x 6-8 reps leave 2 reps in the tank
Rest 45-60 seconds between sets
C1) Leg press
C2) KB push press
3 x10-12 reps always leaving those two in the tank
Rest 30-45 seconds between sets
D1) Push up variation- 1 rep short of failure
D2) Step Back lunges add KG x 12 Each leg
X2 sets each
Rest 30 -45 seconds between sets
Finisher Farmers walks
At least half your body weight for women , body weight for men
EMOM 40 metres carry
X 5 sets
Or 8-10 kcals sprints Assault bike
X 5
