Workouts (Patreon)

5) 

800m run 

6x: working up in weight (10#)

10 back squats

superset with 15 each leg, bodyweight split squat 

4x: 

sled run 

20 heavy kettlebell deadlift 

sled drag back (making sure hammies are enaged)

30 banded jump squats

4x:

12 barbell good mornings 

banded side shuffle 

4x:

20 v-ups 

40 Russian twists

20 superman 

40 mountain climbers 

6)

800m run 

working bench:

2 warm up sets, 10-15 rep 

2 working sets - volume: 15 rep 

2 working sets heavy: 5 rep 

back to volume on your last set - drop weight 

20 reps ~ til failure 

4x:

light weight dumbbell :) 

20 lateral dumbbell raises 

20 front raises 

20 rear delt flyes 

20 running arms 

20 bicep curls 

3x:

10 burpees 

9 calorie assault bike 

10 pushups 

4x:

weight drop set on row 

heavy to light - 8 rep, 12, 22 reps 

pull ups til failure 

7)

6-8x:

20 kettlebell swing to box jump 

50m sprint 

50m lunge back 

20 each arm sledgehammer/chop wood 

50m heavy farmers walk there and back 

20 jumping alternating lunges