| Warmup video |
| video |
| | | | | |
| | Exercises | Sets x reps | Notes | video |
| A | Resisted runs | 6x10 sec | light band – full speed as fast as possible | video |
| 20 sec rest between each run |
| 2 sets |
| Rest 2-4min between sets |
| | | | | |
| Super set 1 |
| | Exercises | Sets x reps | Notes | video |
| B1 | Inverted supinated row or ring rows or inverted row | x8-12 | BW | video |
| B2 | Romanian deadlift high pull | x8 | 10 to 15 kg each arm | video |
| B3 | Eccentric pushup | x8 | Eccentric phase is tempo – concentric is explosive | video |
| 3 sets |
| | | | | |
| Super set 3 |
| | Exercises | Sets x reps | Notes | video |
| C1 | Bulgarian on toes | x10 each | 5 to 10 kg each arm | video |
| C2 | Sit up to OH press | x12 | 3-10 kg each arm | video |
| C3 | Swiss ball chest press | x10 | 7-15kg each arm | video |
| 3 sets |
| | | | | |
| Super set 4 |
| | Exercises | Sets x reps | Notes | video |
| D1 | Off set kettlebell squat | x8 each | 12-16kg | video |
| D2 | Plank renegade | x8 each | BW | video |
| D3 | Seated face pull | x15 | you can use a band or cable | video |
| 3 sets |
| | | | | |
| CORE |
| | Exercises | Sets x reps | Notes | video |
| E1 | Knee tucks | x15 | BW | video |
| E2 | Med ball crunch | x15 | BW | video |
| E3 | Side plank star hold | x15-20 sec each | BW | video |
| 3 sets |
