Part A: Sprints - 50m rest 2 minutes x 8
Part B: DB body building work
4 x 8 as heavy as you can of
DB seated press
Chest Flies
Bicep Curls
Part A: Sprints - 50m rest 2 minutes x 8
Part B: DB body building work
4 x 8 as heavy as you can of
DB seated press
Chest Flies
Bicep Curls
Every 3 minute x 15
1. 6 Back squats at 60% + 6 high box jumps
2. DB chest press 10 reps + 20 V-ups
3. 15 ring dips + 15 supinated pull ups