Strength and Running 1 Hour, 4 Per Week

Lower

Weights

4 Sets Front Squat- Heaviest weight rep out

100 Reps Hip Thrusts-Heaviest weight, rest when needed, on heels

3 Sets 20 Front Rotational Lunge, weight on back, take front leg to 2/11pm (10 each leg, one leg at a time)

3 Sets 20 Side Lunge, Weight on back, Go on heel to get depth, (10 each leg, one leg at a time)

2 sets 30 Superset

Sumo Squat

Narrow Squats (weight by side)

Cardio

Easy 5k, Time it to keep a record

Upper

Weights

4 Sets Pull Ups with band, as many reps as can each set

4 Sets Shoulder Press, rep out each set, set bar 15/20

3 Sets 20

Seated Lat Raises (using 2.5kg plates)

Superset With

Underhand Front Raise

Snatch 3 Sets 15-20

Cardio

Interval Run- Jog to Victoria terrace,(or a massive hill) get to viaduct run all the way upto the top- Victoria terrace 6-8 Times

Lower

Weights

4 Sets Romanian Deadlift, keep tension in glutes and go till you cant do any more on each set

4 Sets 20 Back Lunges (10 each side, one side at a time) knee to floor, weight on back

3 Sets 20 Walking Lunges, Resistance band overhead and pull it apart

3 Sets 15 Goblet Squat, Resistance band overhead and pull it apart

Cardio

15 Minute Times AMRAP

10 Clean to Press

15 Jump Lunges

30 Plank Swims (15 each arm, alternative)

20 Side Step up, one leg at a time, 10 each leg

50 Skips

10 Reverse snow angels

Upper

Weights

4 Sets rep out- Press ups using Parallel bars- to get deeper, standing

4 Sets rep out- Bent over row

3 Sets 20

Bent over Y/I Raise

Superset With

Seated Lat Riases

Cleans 3 Sets 15-20

Cardio

Power Interval

5 Min Warm up

20 Seconds at 100%

30 Seconds at 60-70%

20 Minutes or about 22 rounds total of intervals