Author: Dee-Lyn Lui

70 mins Zone 2 running. HR:126bpm , Pace: 8.34min/km, Distance: 8.17km,

Quick chest, shoulder and power 30 min workout

3 sets of DB flat bench 7.5kg

3 sets of seated DB shoulder press 5kg

6 sets of DB swing to press up to 10kg dbs

50 mins Zone 2 Run, HR: 157bpm, Pace: 8.25 min/km, Distance: 6.01km

Run for Steps to Home, HR: 166bpm, Pace: 6.46min/km, Distance: 7.65km

30 mins HIIT
Max rep squat 20kg
Burpees BW
DB thruster
Kettlebell swing
1 min rest

Max distance 30 mins, HR: 157bpm, Pace: 6.22min/km, Distance: 4.73km

2K row: 11 minutes

21 mins EMOM (7 rounds)
Deadlift 10kg DB – 15, 13, 15, 15, 11, 12, 12
Wallballs 5kg – 15, 15, 15, 12, 12, 10, 12
Skierg (cals) – 6, 7, 7, 7, 7, 7, 8

3R of
Max cable tricep extension – 3 plates
Max inverted barbell row
60s plank (only can do 30s)

30 mins Zone 2 Run

4R of max sled push distance 10m unbroken @ 125kg, 140kg, 155kg, 170kg, 180kg, 200kg

4R of max sled pull distance 10m unbroken @ 75kg, 100kg, 125kg, 135kg, 140kg

EMOM 16 4R of:
60s rowerg @ 11 cal, 11 cal, 12 cal, 12 cap
60s wall balls 24” @ 23, 18, 16, 18
60s box jumps @ 14, 14, 14, 15
60s rest

4 person/team (sharing)
100 burpees (20 burpees)
100 cals Assault Bike (23 cals)
100 DB thusters (18 reps)
100m sled pull 78kg) (30m)

EMOM 20 mins 4R of
WB – 18, 20, 18, 19
Skierg – 8, 7, 8, 8
DB stepup 20 pounds – 16, 14, 15, 16
Rowerg 11, 12, 11, 12
Rest

RPT Deadlift 2×6
58kg x 6
53kg x 8

4R of max sled push distance 10m unbroken @ 105kg, 130kg, 140kg, 155kg

4R of max sled pull distance 10m @ 75kg, 100kg, 115kg, 130kg

EMOM 16 4R of:
60s wall ball @ 20, 20, 18, 20
60s box jumps 24” @ 15, 16, 16, 16
60s rowing @ 10 cal, 11 cal, 12 cap
60s rest

Warm up
1400m Row Easy
5 Plank Walkout
6 Lunge/Lunge + Squat
7 Prisoner Dead Lift
8 Farmers March

4R @ 70% intensity
750m Row +/- 5 sec
Rest 2 mins/round
3:31, 3:24, 3:31, 3:24

4R @ 70% intensity
600m Run +/- 5 sec
Rest 2 mins/run
3:15, 3:21, 3:21, 3:18

E2MOM 10 (Every 2 mins for 10 mins)
Partners: 90 sec max distance Farmer’s Carry @16kg

15M (minute) to find 3 Rep Max DL (DeadLift) – 81kg – 86 kg – 88kg (form not that good – rounded shoulders)

100 Wallballs – 5kg, 9ft – 7:45

5K Row – 27:43