Workout: Monday Mayhem

Predator Warmup: (performed from a standing start, only for experienced participants)

• 10 Burpees (with 2 press-ups per rep)

Workout:  

• 10 x 24kg Kettlebell single arm squat, clean and press.  Then swap sides.  
• 1 clap push-up, 2 push-ups : repeat 10 times.
• 20 Push-Ups (1 arm supported on kettlebell, 1 arm on floor) - swap sides halfway.
• 10 Push-Ups (1 arm supported on Kettlebell, 1 arm on floor, 1 leg raised) - swap sides halfway
• 40 step walking lunge, holding 24kg Kettlebell with one arm, swap arms halfway.
• 3 sets of 7 Bench Presses (40-50% of 1 rep max)

Finisher:
 

• Treadmill Drivers (3 x 20 second rounds)
• 100 Air Squats

* Substitute Dumbbell for Kettlebell if required.

Workout: Compound Lifts (Strength)

Warmup:

• 10 min moderate of Row, Run or Bike.
• 10 Lunges
• 10 Sit-Ups
• 10 Back Extensions
• 10 Squats (Sumo Stance)
• 10 Bodyweight Rows (overhand grip) 

Workout: 

Big Lifts (3 sets of 5 reps)*

• Back Squats 
• Bench Press (using dumbbells)
• Deadlifts
• Pull-Ups (weighted using vest, or clasp dumbbell between feet)
• Lunges (dumbbell)
• Bent-Over Row (wide grip)

Finisher:

5 x 20 second - Drivers (substitute 5 x 20 second sprints, carrying a heavy object)

Tips:

* This is to develop strength, so go as heavy as you can for 5 reps.

 Video Guest Appearance: Mitch