| Session 1 Weights | |
| 150 Choice Reps | |
| 2x(shoulder rss+10 clam shells) | |
| 2x(10 dislocations +10 glute raise) | |
| 2x NCT | |
| A) Clean and Push Press 8×3 (increase resistance) | |
| B) Pull ups + Push ups 3x (8+12) | |
| C) Split squat 3x(8+8) | |
| D)Walking Plank 4×6 | |
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| Session 2 TRX Circuit (3-5 rounds) | |
| 10 squat+row | |
| 10 push up | |
| 10 T-pull | |
| 10 fall out | |
| 10 row | |
| 10 atomic push up | |
| 10 iron cross | |
| 10 ham curl | |
| 50 mountain climbers | |
| Session 3 Weights | |
| 150 Choice Reps | |
| 2x(shoulder rss+10 clam shells) | |
| 2x(10 dislocations +10 glute raise) | |
| 2x NCT | |
| A) Squat 3×8 | |
| B) Bench Press 3×6 | |
| C) One arm Row 3x(8+8) | |
| D) KB swing +Overhead Slam (10,9,8,7…2,1) | |
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| Session 4 Sprints + Jog | |
| 400m easy jog | |
| 3x(20m high knees,20m butt kicks,20m side shuffle x2) | |
| 8x(60-80m sprint) dexcend 1-4 5-8 (rest =time to walk back to start) | |
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| 20-40min slow jog | |
| (This session can be done on Cycle too, just increase distances x 4-6) | |
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