Monday 28th July 2014
Stair sprints 8 rounds 25 mins today including warmup
Tuesday 29th July 2014
Deadlift 4×6-8
Then
Seated rows 3×12
Supinated lat pull downs 3×12
Endurance chin ups 2×5
Biceps curls 1×7-7-7 21s
Biceps curls 1×21 reps
Then
Hanging bent knee windshield wipers 2×20/30
Hanging knee to elbows 2×20
Wednesday 30th July 2014
Rest
Thursday 31st July 2014
Squats 5/3/1/1/5
Military press 5/3/1/1/3
Double KB Racked Walking Lunges 2×10
DB Lateral Raises 2×10
KB Lateral KB hold 2x30s
Ring triceps dips 2x max (15/13)
Friday 1st August 2014
Hill sprints 10 25mins including warm