Warm up: Active streching, 500m row, work up to 5RM barbell curls Strength: Barbell curls 5 set of 5 @ 90% of 5RM Stamina: complete 4 rounds - 8 hammer curls - 10 close grip preacher curls - 8 Incline curls - 10 superman cable curls Last push: 4 rounds of 30sec on 10 off - cable tri pulldown - overhead tri extension - dips Cardio: 10 200m sprints

Complete as fast as you can: 25 Pullups 50 Thrusters 50 Pushups 50 Box Jumps 50 Floor Wipers 50 Single Arm Clean and Press 25 Pullups

Warm up: Active streching - 500m row, work up to 5RM barbell curls Strength: Barbell curls 5 set of 5 @ 90% of 5RM Stamina: Complete 4 rounds - 8 hammer curls - 10 close grip preacher curls - 8 Incline curls - 10 superman cable curls Last push: 4 rounds of 30sec on 10 off - cable tri pulldown - overhead tri extension - dips Cardio: 10 - 200m sprints

Do each strength round through once before doing the cardio round. For the strength rounds start at 15 reps then 14, 12, 11, 10. Your final round is a burnout round so up the weight and do as many reps as you can! For the cardio rounds stay at 15 reps the entire workout. Strength: Barbell Row, Incline Bench Press, Seated Dumbbell Shoulder Press, Cable Rope Pulldown, Dumbbell Curls, Squats, Pullups, Wide Pushups, Barbell Front Raise, EZ Bar Overhead Tri Extensions, EZ Bar Reve

Warmup: Active Stretching, 400m run, warm up to 10RM Back squat Strength: Explosive Back Squat 5 sets of 10 @ 70% 10RM, take no rest during the 5 sets during your recovery jump rope till you are ready to start your next set High Intensity: 5 rounds, complete as fast as you can: - 20 barbell lunges - 20 side bench jumps - 50 double unders - 20 calf raises Core: 25 situps, 25 flutter kicks, 25 reverse crunches, 25 oblique crunches Cardio: 4 mile ruck run

Warmup: Active Stretching, 25 pushups, 15 pullups, warm up to 10RM for incline bench press Strength: Explosive Incline Bench Press 5 sets of 10 @ 70% of 10RM superset with 10 inverse row and 1min of jump rope High Intensity: 5 rounds, as fast as you can, 10 explosive pushups, 10 jump pullups, 20 decline pushups, 15 TRX flys Cardio: run 3 miles as fast as you can

Warm up: Active streching, 5min bike, work up to your deadlift 5 RM Strength: Deadlift,10 sets of 5 reps @90% 5 RM. Stamina: 5 rounds, 10 sumo deadlift, 10 superman plung, 100m crab walk Last push: Run 800m, 10 KB swings, Run 600m, 20 KB swings, Run 400m, 30 KB swings, Run 200m, 40 KB swings Core: 100 crunch, 100 Flutter Kicks, 100 Oblique Crunches Cardio: 3 mile run as fast as you can