MONDAY WEDNESDAY FRIDAY

BFS LIFTS BFS LIFTS BFS LIFTS

SQUAT BFS HEX DEADLIFT BFS BOX SQUAT BFS
BENCH BFS HIGH PULLS BFS TOWELL BENCH BFS

AUXILLIARY LIFTS AUXILLIARY LIFTS AUXILLIARY LIFTS

MILITARY PRESS 2 X 10 PUSH PRESS 2 X 10 MILITARY PRESS 2 X 10
SHOULDER RAISES 1 x 20 Bent over Shoulder 2 X 10 SHOULDER RAISES 1 x 20
GLUTE-HAM 2 X 10 LEG CURL 2 X 15 GLUTE-HAM 2 X 10
SLDL 2 X 10 LEG EXTENSION 1 X 15 SLDL 2 X 10
JAMMER 2X8 ATTACKER 15-12-10 1 arm JAMMER 1 X 8 EACH
ROWS 15-12-10 LATS 2 X 15 ROWS 15-12-10
DB/BAR CURLS 2 X 15 negative CURLS 1 X 15 DB CURLS 2 X 15
1 LEG STEP UPS 10 each leg 1 LEG SQUATS 10 each leg 1 LEG STEP UPS 10 each leg
DB HEEL RAISES 1 x 20 MACHINE CALF 1 x 20 DB HEEL RAISES 1 x 20
BAR HANG 1 minute DB HOLD 1 minute BAR HANG 1 minute
reguylar PUSH UP 1 to MAX SEAT DIPS 1 to MAX close grip PUSH UP 1 to MAX

ABS ABS ABS

CRUNCHES 1 minute reverse CRUNCHES 1 minute V UPS 30 seconds
HIP UPS 30 seconds HYPER EXTENSIONS 1 x 15 BICYCLES 1 minute
PENGUINS 1 minute SIDE PLANKS 1 min each SIDE CRUNCHES 30 sec each

AGILITY + CARDIO AGILITY + CARDIO AGILITY + CARDIO

ROPE JUMP PLATES ROPE JUMP
HURDLES DESIGNATED JUMPING DESIGNATED HURDLES DESIGNATED
SCHOOL JOG ON CARD HILL ON CARD SCHOOL JOG ON CARD
STRETCH STRETCH STRETCH