ACFT Prep 4.0

ACFT Prep 4.0

Author
LTC Ed Artson
Duration
8 weeks
Goals
Pass ACFT
Create an account to begin this workout plan and track progress.

Workouts

    Warm-up. 4 rounds of:

    • Back Squat
      1 x 5 reps
    • Pull Up
      1 x 5 reps
    • Close-Grip Push Up
      1 x 10 reps
    • Hip swivel stretch
      1 x 30 second

    5 rounds of:

    • Back Squat
      1 x 10 reps
    • Rest
      1 x 90 second

    5 rounds of:

    • Incline Dumbbell Chest Press
      1 x 10 reps
    • Weighted Pull-up
      1 x 6 reps

    1 rounds of:

    • Sled Drag
      1 x 25 meter
    • Farmer's Carry
      1 x 25 meter
    • Rest
      1 x 60 second

    2 rounds of:

    • Sled Drag
      1 x 50 meter
    • Farmer's Carry
      1 x 50 meter
    • Rest
      1 x 90 second

    4 rounds of:

    • Run
      1 x 400 meter
    • Rest
      1 x 2 minute

    warm up. 4 rounds of:

    • Jumping Jack
      1 x 10 reps
    • Back Squat
      1 x 10 reps
    • Hand Release Push Up
      1 x 10 reps
    • Bicycle Crunches
      1 x 10 reps

    1 round of:

    • Hand Release Push Up
      1 x 75 second
    • Rest
      1 x 3 minute

    1 round of:

    • Pull Up
      1 x 10 reps

    20 minutes of:

    • Row
      1 x 90 second
    • Hand Release Push Up
      1 x 5 reps
    • Seated Russian Twist
      1 x 20 reps

    15 minutes of:

    • Airdyne Bike
      1 x 90 second
    • Leg Tuck
      1 x 4 reps
    • Ball Slam
      1 x 2 reps

    4 round of:

    • Tricep Dip
      1 x 12 reps

    Warm up. 3 rounds of:

    • Lunges
      1 x 10 reps
    • Mountain climber
      1 x 20 reps
    • Hip swivel stretch
      1 x 20 second

    1 round of:

    • Run
      1 x 18 minute

    3 rounds of:

    • 3-Point Front Plank
      1 x 70 second
    • Rest
      1 x 60 second

    3 rounds of:

    • Side Plank
      1 x 30 reps
    • Lower back raise
      1 x 12 reps

    Warm up. 4 rounds of:

    • Hang Power Clean
      1 x 3 reps
    • Pull Up
      1 x 3 reps
    • Hand Release Push Up
      1 x 10 reps
    • In-step stretch
      1 x 30 second

    5 rounds of: (increase DBD)

    • Chest Stretch
      1 x 2 reps

    2 rounds of:

    • Hand Release Push Up
      1 x 60 second
    • Rest
      1 x 2 minute

    2 rounds of:

    • Hand Release Push Up
      1 x 30 second
    • Rest
      1 x 60 second

    5 rounds of:

    • Chin Up
      1 x 5 reps
    • Rest
      1 x 60 second

    5 rounds of:

    • Bent-over Row
      1 x 10 reps
    • Russian Twist
      1 x 10 reps
    • Ball Throw
      1 x 8 reps

    Warm up. 4 rounds of:

    • Trap bar deadlift
      1 x 5 reps
    • Kettle Bell Swing
      1 x 5 reps
    • Dip
      1 x 5 reps
    • Run
      1 x 50 meter
    • Frogger Stretch
      1 x 30 second

    4 rounds of:

    • Trap bar deadlift
      1 x 3 reps
    • Ball Slam
      1 x 1 reps

    5 rounds of:

    • Kettle Bell Swing
      1 x 10 reps
    • Dip
      1 x 10 reps
    • Hip flexor stretch
      1 x 30 second

    3 rounds of:

    • Squats
      1 x 10 reps
    • Sprint
      1 x 50 meter
    • Side Shuffle
      1 x 50 meter
    • Rest
      1 x 60 second

    3 rounds of:

    • Leg Tuck
      1 x 7 reps
    • Rest
      1 x 90 second

    5 rounds of:

    • Sprint
      1 x 600 meter
    • Rest
      1 x 2 minute

    Warm-up. 4 rounds of:

    • Back Squat
      1 x 5 reps
    • Pull Up
      1 x 5 reps
    • Close-Grip Push Up
      1 x 10 reps
    • Hip swivel stretch
      1 x 30 second

    5 rounds of:

    • Back Squat
      1 x 15 reps
    • Rest
      1 x 90 second

    5 rounds of:

    • Incline Dumbbell Chest Press
      1 x 10 reps
    • Weighted Pull-up
      1 x 6 reps

    2 rounds of:

    • Sled Drag
      1 x 50 meter
    • Farmer's Carry
      1 x 50 meter
    • Rest
      1 x 90 second

    6 rounds of:

    • Run
      1 x 400 meter
    • Rest
      1 x 2 minute

    warm up. 4 rounds of:

    • Jumping Jack
      1 x 10 reps
    • Back Squat
      1 x 10 reps
    • Hand Release Push Up
      1 x 10 reps
    • Bicycle Crunches
      1 x 10 reps

    1 round of:

    • Hand Release Push Up
      1 x 75 second
    • Rest
      1 x 3 minute

    1 round of:

    • Pull Up
      1 x 10 reps

    25 minutes of:

    • Row
      1 x 90 second
    • Hand Release Push Up
      1 x 6 reps
    • Seated Russian Twist
      1 x 20 reps

    15 minutes of:

    • Airdyne Bike
      1 x 90 second
    • Leg Tuck
      1 x 4 reps
    • Ball Slam
      1 x 2 reps

    4 round of:

    • Tricep Dip
      1 x 12 reps

    Warm up. 3 rounds of:

    • Lunges
      1 x 10 reps
    • Mountain climber
      1 x 20 reps
    • Hip swivel stretch
      1 x 20 second

    1 round of:

    • Run
      1 x 20 minute

    3 rounds of:

    • 3-Point Front Plank
      1 x 80 second
    • Rest
      1 x 60 second

    3 rounds of:

    • Side Plank
      1 x 35 reps
    • Lower back raise
      1 x 12 reps

    Warm up. 4 rounds of:

    • Hang Power Clean
      1 x 3 reps
    • Pull Up
      1 x 3 reps
    • Hand Release Push Up
      1 x 10 reps
    • In-step stretch
      1 x 30 second

    5 rounds of: (increase DBD)

    • Chest Stretch
      1 x 2 reps

    2 rounds of:

    • Hand Release Push Up
      1 x 60 second
    • Rest
      1 x 2 minute

    2 rounds of:

    • Hand Release Push Up
      1 x 45 second
    • Rest
      1 x 90 second

    5 rounds of:

    • Chin Up
      1 x 6 reps
    • Rest
      1 x 60 second

    5 rounds of:

    • Bent-over Row
      1 x 12 reps
    • Russian Twist
      1 x 12 reps
    • Ball Throw
      1 x 8 reps

    Warm up. 4 rounds of:

    • Trap bar deadlift
      1 x 5 reps
    • Kettle Bell Swing
      1 x 5 reps
    • Dip
      1 x 5 reps
    • Run
      1 x 50 meter
    • Frogger Stretch
      1 x 30 second

    4 rounds of:

    • Trap bar deadlift
      1 x 3 reps
    • Ball Slam
      1 x 1 reps

    5 rounds of:

    • Kettle Bell Swing
      1 x 10 reps
    • Dip
      1 x 10 reps
    • Hip flexor stretch
      1 x 30 second

    3 rounds of:

    • Squats
      1 x 15 reps
    • Sprint
      1 x 50 meter
    • Side Shuffle
      1 x 50 meter
    • Rest
      1 x 60 second

    3 rounds of:

    • Leg Tuck
      1 x 7 reps
    • Rest
      1 x 90 second

    5 rounds of:

    • Sprint
      1 x 600 meter
    • Rest
      1 x 2 minute

    Warm-up. 4 rounds of:

    • Back Squat
      1 x 5 reps
    • Pull Up
      1 x 5 reps
    • Close-Grip Push Up
      1 x 10 reps
    • Hip swivel stretch
      1 x 30 second

    4 rounds of:

    • Back Squat
      1 x 9 reps
    • Rest
      1 x 90 second

    5 rounds of:

    • Incline Dumbbell Chest Press
      1 x 10 reps
    • Weighted Pull-up
      1 x 6 reps

    3 rounds of:

    • Sled Drag
      1 x 50 meter
    • Farmer's Carry
      1 x 50 meter
    • Rest
      1 x 90 second

    1 rounds of:

    • Run
      1 x 800 meter
    • Rest
      1 x 3 minute

    6 rounds of:

    • Run
      1 x 400 meter
    • Rest
      1 x 2 minute

    Warm up. 4 rounds of:

    • Jumping Jack
      1 x 10 reps
    • Back Squat
      1 x 10 reps
    • Hand Release Push Up
      1 x 10 reps
    • Bicycle Crunches
      1 x 10 reps

    1 round of:

    • Hand Release Push Up
      1 x 90 second
    • Rest
      1 x 3 minute

    1 round of:

    • Pull Up
      1 x 12 reps

    30 minutes of:

    • Row
      1 x 2 minute
    • Hand Release Push Up
      1 x 7 reps
    • Seated Russian Twist
      1 x 20 reps

    20 minutes of:

    • Airdyne Bike
      1 x 2 minute
    • Leg Tuck
      1 x 4 reps
    • Ball Slam
      1 x 2 reps

    4 round of:

    • Tricep Dip
      1 x 12 reps

    Warm up. 3 rounds of:

    • Lunges
      1 x 10 reps
    • Mountain climber
      1 x 20 reps
    • Hip swivel stretch
      1 x 20 second

    1 round of:

    • Run
      1 x 22 minute

    3 rounds of:

    • 3-Point Front Plank
      1 x 80 second
    • Rest
      1 x 60 second

    3 rounds of:

    • Side Plank
      1 x 35 reps
    • Lower back raise
      1 x 12 reps

    Warm up. 4 rounds of:

    • Hang Power Clean
      1 x 3 reps
    • Pull Up
      1 x 3 reps
    • Hand Release Push Up
      1 x 10 reps
    • In-step stretch
      1 x 30 second

    4 rounds of: (increase DBD)

    • Chest Stretch
      1 x 2 reps

    1 rounds of:

    • Hand Release Push Up
      1 x 75 second
    • Rest
      1 x 3 minute

    2 rounds of:

    • Hand Release Push Up
      1 x 45 second
    • Rest
      1 x 90 second

    1 rounds of:

    • Hand Release Push Up
      1 x 30 second
    • Rest
      1 x 60 second

    6 rounds of:

    • Chin Up
      1 x 7 reps
    • Rest
      1 x 60 second

    5 rounds of:

    • Bent-over Row
      1 x 12 reps
    • Russian Twist
      1 x 12 reps
    • Ball Throw
      1 x 6 reps

    Warm up. 4 rounds of:

    • Trap bar deadlift
      1 x 5 reps
    • Kettle Bell Swing
      1 x 5 reps
    • Dip
      1 x 5 reps
    • Run
      1 x 50 meter
    • Frogger Stretch
      1 x 30 second

    4 rounds of:

    • Trap bar deadlift
      1 x 3 reps
    • Ball Slam
      1 x 1 reps

    4 rounds of:

    • Kettle Bell Swing
      1 x 10 reps
    • Dip
      1 x 10 reps
    • Hip flexor stretch
      1 x 30 second

    4 rounds of:

    • Squats
      1 x 15 reps
    • Sprint
      1 x 50 meter
    • Side Shuffle
      1 x 50 meter
    • Rest
      1 x 60 second

    4 rounds of:

    • Leg Tuck
      1 x 7 reps
    • Rest
      1 x 90 second

    5 rounds of:

    • Sprint
      1 x 600 meter
    • Rest
      1 x 2 minute

    Warm-up. 4 rounds of:

    • Back Squat
      1 x 5 reps
    • Pull Up
      1 x 5 reps
    • Close-Grip Push Up
      1 x 10 reps
    • Hip swivel stretch
      1 x 30 second

    4 rounds of:

    • Back Squat
      1 x 13 reps
    • Rest
      1 x 90 second

    4 rounds of:

    • Incline Dumbbell Chest Press
      1 x 10 reps
    • Weighted Pull-up
      1 x 7 reps

    1 rounds of:

    • Sled Drag
      1 x 50 meter
    • Farmer's Carry
      1 x 50 meter
    • Rest
      1 x 90 second

    4 rounds of:

    • Run
      1 x 400 meter
    • Rest
      1 x 3 minute

    Warm up. 3 rounds of:

    • Jumping Jack
      1 x 10 reps
    • Back Squat
      1 x 10 reps
    • Hand Release Push Up
      1 x 10 reps
    • Bicycle Crunches
      1 x 10 reps

    1 round of:

    • Hand Release Push Up
      1 x 60 second
    • Rest
      1 x 3 minute

    1 round of:

    • Pull Up
      1 x 12 reps

    15 minutes of:

    • Row
      1 x 90 second
    • Hand Release Push Up
      1 x 6 reps
    • Seated Russian Twist
      1 x 20 reps

    15 minutes of:

    • Airdyne Bike
      1 x 90 second
    • Leg Tuck
      1 x 4 reps
    • Ball Slam
      1 x 2 reps

    3 round of:

    • Tricep Dip
      1 x 15 reps

    Warm up. 3 rounds of:

    • Lunges
      1 x 10 reps
    • Mountain climber
      1 x 20 reps
    • Hip swivel stretch
      1 x 20 second

    1 round of:

    • Run
      1 x 16 minute

    3 rounds of:

    • 3-Point Front Plank
      1 x 70 second
    • Rest
      1 x 45 second

    3 rounds of:

    • Side Plank
      1 x 30 reps
    • Lower back raise
      1 x 12 reps

    Warm up. 4 rounds of:

    • Hang Power Clean
      1 x 3 reps
    • Pull Up
      1 x 3 reps
    • Hand Release Push Up
      1 x 10 reps
    • In-step stretch
      1 x 30 second

    4 rounds of: (mod. loading)

    • Chest Stretch
      1 x 2 reps

    1 rounds of:

    • Hand Release Push Up
      1 x 75 second
    • Rest
      1 x 3 minute

    1 rounds of:

    • Hand Release Push Up
      1 x 45 second
    • Rest
      1 x 90 second

    1 rounds of:

    • Hand Release Push Up
      1 x 30 second
    • Rest
      1 x 60 second

    4 rounds of:

    • Chin Up
      1 x 7 reps
    • Rest
      1 x 60 second

    4 rounds of:

    • Bent-over Row
      1 x 10 reps
    • Russian Twist
      1 x 10 reps
    • Ball Throw
      1 x 6 reps

    Warm up. 4 rounds of:

    • Trap bar deadlift
      1 x 5 reps
    • Kettle Bell Swing
      1 x 5 reps
    • Dip
      1 x 5 reps
    • Run
      1 x 50 meter
    • Frogger Stretch
      1 x 30 second

    3 rounds of:

    • Trap bar deadlift
      1 x 3 reps

    4 rounds of:

    • Kettle Bell Swing
      1 x 10 reps
    • Squats
      1 x 10 reps
    • Dip
      1 x 10 reps
    • Hip flexor stretch
      1 x 30 second

    2 rounds of:

    • Side Shuffle
      1 x 50 meter
    • Farmer's Carry
      1 x 50 meter
    • Sprint
      1 x 50 meter
    • Rest
      1 x 60 second

    2 rounds of:

    • Leg Tuck
      1 x 7 reps
    • Rest
      1 x 90 second

    5 rounds of:

    • Sprint
      1 x 600 meter
    • Rest
      1 x 2 minute

    Warm-up. 4 rounds of:

    • Back Squat
      1 x 5 reps
    • Pull Up
      1 x 5 reps
    • Close-Grip Push Up
      1 x 10 reps
    • Hip swivel stretch
      1 x 30 second

    5 rounds of:

    • Back Squat
      1 x 8 reps
    • Rest
      1 x 90 second

    5 rounds of:

    • Incline Dumbbell Chest Press
      1 x 12 reps
    • Weighted Pull-up
      1 x 6 reps

    2 rounds of:

    • Sled Drag
      1 x 50 meter
    • Farmer's Carry
      1 x 50 meter
    • Rest
      1 x 90 second

    2 rounds of:

    • Run
      1 x 800 meter
    • Rest
      1 x 3 minute

    4 rounds of:

    • Run
      1 x 400 meter
    • Rest
      1 x 2 minute

    Warm up. 4 rounds of:

    • Jumping Jack
      1 x 10 reps
    • Back Squat
      1 x 10 reps
    • Hand Release Push Up
      1 x 10 reps
    • Bicycle Crunches
      1 x 10 reps

    1 round of:

    • Hand Release Push Up
      1 x 90 second
    • Rest
      1 x 3 minute

    1 round of:

    • Pull Up
      1 x 12 reps

    25 minutes of:

    • Row
      1 x 2 minute
    • Hand Release Push Up
      1 x 6 reps
    • Seated Russian Twist
      1 x 20 reps

    15 minutes of:

    • Airdyne Bike
      1 x 2 minute
    • Leg Tuck
      1 x 4 reps
    • Ball Slam
      1 x 2 reps

    4 round of:

    • Tricep Dip
      1 x 12 reps

    Warm up. 3 rounds of:

    • Lunges
      1 x 10 reps
    • Mountain climber
      1 x 20 reps
    • Hip swivel stretch
      1 x 20 second

    1 round of:

    • Run
      1 x 16 minute

    3 rounds of:

    • 3-Point Front Plank
      1 x 80 second
    • Rest
      1 x 60 second

    3 rounds of:

    • Side Plank
      1 x 35 reps
    • Lower back raise
      1 x 12 reps

    Warm up. 4 rounds of:

    • Hang Power Clean
      1 x 3 reps
    • Pull Up
      1 x 3 reps
    • Hand Release Push Up
      1 x 10 reps
    • In-step stretch
      1 x 30 second

    4 rounds of: (increase DBD)

    • Chest Stretch
      1 x 2 reps

    1 rounds of:

    • Hand Release Push Up
      1 x 90 second
    • Rest
      1 x 3 minute

    1 rounds of:

    • Hand Release Push Up
      1 x 60 second
    • Rest
      1 x 2 minute

    2 rounds of:

    • Hand Release Push Up
      1 x 30 second
    • Rest
      1 x 60 second

    4 rounds of:

    • Chin Up
      1 x 8 reps
    • Bent-over Row
      1 x 12 reps
    • Russian Twist
      1 x 12 reps
    • Ball Throw
      1 x 8 reps

    Warm up. 4 rounds of:

    • Trap bar deadlift
      1 x 5 reps
    • Kettle Bell Swing
      1 x 5 reps
    • Dip
      1 x 5 reps
    • Run
      1 x 50 meter
    • Frogger Stretch
      1 x 30 second

    4 rounds of:

    • Trap bar deadlift
      1 x 3 reps

    4 rounds of:

    • Kettle Bell Swing
      1 x 10 reps
    • Squats
      1 x 10 reps
    • Dip
      1 x 10 reps
    • Hip flexor stretch
      1 x 30 second

    4 rounds of:

    • Side Shuffle
      1 x 50 meter
    • Farmer's Carry
      1 x 50 meter
    • Sprint
      1 x 50 meter
    • Rest
      1 x 60 second

    3 rounds of:

    • Leg Tuck
      1 x 7 reps
    • Rest
      1 x 90 second

    5 rounds of:

    • Sprint
      1 x 600 meter
    • Rest
      1 x 2 minute

    Warm-up. 4 rounds of:

    • Back Squat
      1 x 5 reps
    • Pull Up
      1 x 5 reps
    • Close-Grip Push Up
      1 x 10 reps
    • Hip swivel stretch
      1 x 30 second

    5 rounds of:

    • Back Squat
      1 x 14 reps
    • Rest
      1 x 90 second

    5 rounds of:

    • Incline Dumbbell Chest Press
      1 x 12 reps
    • Weighted Pull-up
      1 x 7 reps

    2 rounds of:

    • Sled Drag
      1 x 50 meter
    • Farmer's Carry
      1 x 50 meter
    • Rest
      1 x 60 second

    3 rounds of:

    • Run
      1 x 800 meter
    • Rest
      1 x 3 minute

    4 rounds of:

    • Run
      1 x 400 meter
    • Rest
      1 x 2 minute

    Warm up. 4 rounds of:

    • Jumping Jack
      1 x 10 reps
    • Back Squat
      1 x 10 reps
    • Hand Release Push Up
      1 x 10 reps
    • Bicycle Crunches
      1 x 10 reps

    1 round of:

    • Hand Release Push Up
      1 x 90 second
    • Rest
      1 x 3 minute

    1 round of:

    • Pull Up
      1 x 12 reps

    25 minutes of:

    • Row
      1 x 2 minute
    • Hand Release Push Up
      1 x 6 reps
    • Seated Russian Twist
      1 x 20 reps

    15 minutes of:

    • Airdyne Bike
      1 x 2 minute
    • Leg Tuck
      1 x 4 reps
    • Ball Slam
      1 x 2 reps

    4 round of:

    • Tricep Dip
      1 x 12 reps

    Warm up. 3 rounds of:

    • Lunges
      1 x 10 reps
    • Mountain climber
      1 x 20 reps
    • Hip swivel stretch
      1 x 20 second

    1 round of:

    • Run
      1 x 15 minute

    3 rounds of:

    • 3-Point Front Plank
      1 x 90 second
    • Rest
      1 x 60 second

    3 rounds of:

    • Side Plank
      1 x 35 reps
    • Lower back raise
      1 x 12 reps

    Warm up. 4 rounds of:

    • Hang Power Clean
      1 x 3 reps
    • Pull Up
      1 x 3 reps
    • Hand Release Push Up
      1 x 10 reps
    • In-step stretch
      1 x 30 second

    4 rounds of: (increase DBD)

    • Chest Stretch
      1 x 2 reps

    1 rounds of:

    • Hand Release Push Up
      1 x 60 second
    • Rest
      1 x 2 minute

    2 rounds of:

    • Hand Release Push Up
      1 x 45 second
    • Rest
      1 x 90 second

    1 rounds of:

    • Hand Release Push Up
      1 x 30 second
    • Rest
      1 x 60 second

    5 rounds of:

    • Chin Up
      1 x 8 reps
    • Bent-over Row
      1 x 12 reps
    • Russian Twist
      1 x 20 reps
    • Ball Throw
      1 x 6 reps

    Warm up. 4 rounds of:

    • Trap bar deadlift
      1 x 5 reps
    • Kettle Bell Swing
      1 x 5 reps
    • Dip
      1 x 5 reps
    • Run
      1 x 50 meter
    • Frogger Stretch
      1 x 30 second

    4 rounds of:

    • Trap bar deadlift
      1 x 3 reps

    4 rounds of:

    • Kettle Bell Swing
      1 x 10 reps
    • Squats
      1 x 10 reps
    • Dip
      1 x 10 reps
    • Hip flexor stretch
      1 x 30 second

    3 rounds of:

    • Side Shuffle
      1 x 50 meter
    • Farmer's Carry
      1 x 50 meter
    • Sprint
      1 x 50 meter
    • Rest
      1 x 60 second

    3 rounds of:

    • Leg Tuck
      1 x 7 reps
    • Rest
      1 x 90 second

    5 rounds of:

    • Sprint
      1 x 600 meter
    • Rest
      1 x 2 minute

    Warm-up. 4 rounds of:

    • Back Squat
      1 x 5 reps
    • Pull Up
      1 x 5 reps
    • Close-Grip Push Up
      1 x 10 reps
    • Hip swivel stretch
      1 x 30 second

    4 rounds of:

    • Back Squat
      1 x 5 reps
    • Rest
      1 x 90 second

    4 rounds of:

    • Incline Dumbbell Chest Press
      1 x 8 reps
    • Weighted Pull-up
      1 x 6 reps

    1 rounds of:

    • Sled Drag
      1 x 50 meter
    • Farmer's Carry
      1 x 50 meter
    • Rest
      1 x 60 second

    3 rounds of:

    • Run
      1 x 800 meter
    • Rest
      1 x 3 minute

    4 rounds of:

    • Run
      1 x 400 meter
    • Rest
      1 x 2 minute

    Warm up. 4 rounds of:

    • Jumping Jack
      1 x 10 reps
    • Back Squat
      1 x 10 reps
    • Hand Release Push Up
      1 x 10 reps
    • Bicycle Crunches
      1 x 10 reps

    1 round of:

    • Hand Release Push Up
      1 x 60 second
    • Rest
      1 x 3 minute

    10 minutes of:

    • Row
      1 x 90 second
    • Hand Release Push Up
      1 x 5 reps
    • Seated Russian Twist
      1 x 20 reps

    10 minutes of:

    • Airdyne Bike
      1 x 90 second
    • Leg Tuck
      1 x 4 reps
    • Ball Slam
      1 x 2 reps

    Warm up. 4 rounds of:

    • Jog
      1 x 200 meter
    • Chin Up
      1 x 3 reps
    • Close-Grip Push Up
      1 x 10 reps
    • In-step stretch
      1 x 30 second

    4 rounds of:

    • Kettle Bell Swing
      1 x 10 reps
    • Squats
      1 x 10 reps
    • Dip
      1 x 10 reps
    • Hip flexor stretch
      1 x 30 second

    4 rounds of:

    • Pull Up
      1 x 8 reps
    • Tricep Dip
      1 x 10 reps
    • Hip swivel stretch
      1 x 30 second

    20 minutes of:

    • Run
      1 x 400 meter
    • Standing Hammer Curl
      1 x 10 reps
    • Lying Floor Leg Raise
      1 x 10 reps