Kick start that internal engine to burn away the fat and build the body you ve always wished for!
5 minutes active warm up on Bike or Jogging

Dynamic warm up

10 x hamstring swings

10 x press ups

10 x walking lunge (5 each leg)

10 x dynamic squats

10 x hip rotations

10 x shuttle forward and backwards over 10m

High knee runs over 10m x 2 sets

General mobility of upper body and lower body

Strength (80 -95% max weight)
Every 2 Minutes(rolling clock) x 5 Sets (building to workout weight)
6 Deadlifts

4 Hang Power Cleans

2 Straight overhead press

Rest 3 minutes

Conditioning
4 min Circuit x 5 Rounds
(2 min rest in between rounds)
Row 15/12 Cals

12 Deadlifts
9 Hang Power Cleans
6 Straight overhead press
As many reps as possible Burpees over the Bar for the remainder of the 4 minutes

 

*Use a weight that challenges you but does not compromise form!