Essentials
6 sets
Sets 1-3
Weighted Dips x 6-8 reps
Sets 4-6
Weighted Pull Ups x 6-8 reps
On the 2:30 min
B.
3 Sets
Run x 200 meters
Alternating Dumbbell Hang Clean and Jerk x 10 reps
V-Ups x 10 reps
Rest 1 min
Run x 200 meters
Alternating Dumbbell Power Snatch x 10 reps
Jumping Pull Up x 10 reps
Rest 1 min
Run x 200 meters
Dumbbell Walking Lunge x 10 meters
Single arm Dumbbell Floor Press x 10 reps
Rest 1 min
Fitness
6 sets
Sets 1-3
Weighted Dips x 6-8 reps
Sets 4-6
Weighted Pull Ups x 6-8 reps
On the 2:30 min
B.
3 Sets
Run x 200 meters
Alternating Dumbbell Hang Clean and Jerk x 10 reps 50/35
V-Up x 10 reps
Rest 1 min
Run x 200 meters
Alternating Dumbbell Power Snatch x 10 reps 50/35
Chest to Bar x 10 reps
Rest 1 min
Run x 200 meters
Single arm Dumbbell Overhead Walking Lunge x 10 meters 50/35
Dip x 10/7 reps
Rest 1 min