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CROSSLIFTR VOLUME 3
Welcome and Thank you for choosing the second Version of the Program, the program
design is very similar to Version one however there are a few new additions, the program
includes;

• TEST WEEK
• BODYBUILDING AND STRENGTH TRAINING
• METABOLIC CONDITIONING (METCON)
• AEROBIC/ENDURANCE TRAINING
• FUNCTIONAL TRAINING
• ACTIVE RECOVERY
• A DE-LOAD WEEK
• MOBILITY

This Plan is designed for a conventional gym, I have provided a lot of alternatives with
minimal use of resistance machines and a lot more emphasis on free weights
(Dumbbell/Barbell) exercises, focusing on utilising Time under tension (TUT/TEMPO) during
bodybuilding training and more conditioning workouts that would really test and help
improve your overall fitness level, this time around there is more emphasis on active
recovery in the plan with De load weeks and to avoid “burning out”.

The Aim of the 10week Program is to follow on from Version 1 & 2 and ramp up the
training, your body should be primed by now for whatever is to come but the goal remains
the same which is to help you Get Stronger, build lean muscle mass, improve mobility and
improve your aerobic and endurance capacity.

The Workouts Vary from week to week, From strength, hypertrophy Conditioning and
Functional training and a de load week. This will make the training more intense, more
interesting and less monotonous. However, you will repeat some exercises at least 2 x
within the 12 weeks to monitor progress throughout the 10 week program.

The Training Timetable requires Minimum 5 days of training and 2 day’s rest, feel free to
scale down to 4 days if needed or add an extra day, However the One day a week rest is a
MUST.

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 TRAINING CONTENT

TEST WEEK
Testing your 1Rep Max on a few Lifts, Max effort of certain movements, Aerobic/Endurance
and Lactate Test WEEK 1 / 6 / END OF THE PROGRAM

STRENGTH TRAINING
You will be doing strength training throughout the 10 weeks, Aim is to focus on building
strength with low volume training, focusing mainly on compound movements and accessory
work.

HYPERTROPHY (MUSCLE BUILDING)

Hypertrophy (muscle building) Training Throughout the program = High volume, Tempo/TUT
training and a lot of super sets, triple sets and Drop sets.

FULL BODY TRAINING

Just like Volume 2, there will be more Full body bodybuilding workouts throughout the 10
weeks.

CORE WORK
More Core workouts included in the program

ACTIVE RECOVERY
The plan includes active recovery, the purpose of active recovery is to add a moderate
intensity aerobic exercise after a few days of heavy lifting. You can also perform these on
rest days. These workouts are great to help the body recover and reduce lactic acid build up,
helps improve blood flow to joints and muscles and alleviate fatigue.

MOBILITY
In my opinion One of the key essentials for weight training especially more so as a
CrossLIFTR as we are putting our bodies through not only heavy weight training but a lot of
conditioning work so our joints and muscles need to be mobile to avoid injuries. Great
mobility also helps improve on our major lifts (squats, deadlifts... etc.)

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 KEY NOTES BEFORE STARTING THE PLAN

PROGRESSIVE OVERLOAD: Make sure you are aiming to INCREASE the weight when possible
during your workouts, for example when an exercise rep range changes this means you
should be increasing the weight (load). So the weight you use for let’s say 12 reps should
NOT be the same for 10/8 reps.

KEEP TRACK: Make sure you have a training diary to record everything from weights used to
time you completed a Metcon and also how you felt during a session. This is to keep you
accountable and also will help you know what your target will be to improve on a workout
or what to aim for to PR a lift. You should have most of your max lifts by now from volume
one which you should use to transfer onto volume 2 even during test week.

SCALE DOWN WORKOUTS: This is important if you struggle with weights, I have given on
Metcons or rep ranges change it, I rather you do them properly and avoid injury, eventually
you will build up capacity or strength to do workouts without the need to scale them. If you
can’t do some of the BARBELL work use DUMBBELLS instead as an alternative.

TRAINING TILL FAILURE: You should be aiming to train to failure on most exercises, for
example if you have shoulder press 2sets x 12 reps you should be struggling to hit all 12
reps, if you can comfortably hit 12 reps that means it’s too light so Increase the weight for
the next set, even if you fail at 10 reps that’s still your 12 rep max.

CHECK YOUR EGO: This is a BIG mantra for me when it comes to training NO EGO LIFTING,
technique and form is far more important than lifting heavy weight with terrible technique.
The tempo I have given on workouts are for a reason so stick to them with appropriate
weights.

CROSSLIFTR EXERCISE DEMOS ON YOUTUBE: You can now find some Exercises, including all
warm ups, mobility, functional and certain complex movements on the Crossliftr YouTube
channel. Search “Crossliftr Training” on YouTube

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 Few explanations of key terms you may encounter in the program;

RX+: This means Advanced Level so for example if you have Kettle swings using 24kg, I have
in some workouts given an advanced RX+ weight which you can try if you find the normal
weight given too easy.

TEMPO: This is Time under tension, the amount of time you put the muscle under tension
during a movement, the longer the better for growing lean muscle. On the exercises the
TEMPO is the eccentric phase of the workout. So for example DB bicep curls with a tempo
of 3secs, this means once you curl up the DB it should take you 3secs when bring the DB
back DOWN.
Another Example if a workout states; DB chest press, tempo 2sec and 1 sec squeeze at the
top, this means once you press the DB up pause for a second and really squeeze the muscle
you are working which is the chest and then 2secs when bringing the Dumbbell back down.

SUPERSETS: On a program when you see something like this (1A & 1B ) this means the
workout is a superset. So for example if you have;
1A. Chest press x 12 reps
1B. Push ups x 12
Perform the Chest press and once you complete the 12 reps go straight into push ups and
perform the 12 reps, once you finish then you rest. So no rest between 1A and 1B.

DROPSETS: A Drop set is very similar to a superset except it will be on the same exercise. So
for example Shoulder Press x 1 Drop set of 4 (10x10x10x10) This means you will be
performing a shoulder press for 10 reps, then reduce the weight and repeat the shoulder
press for another 10 reps and repeat this 4 times. If a workout states “Drop set of 3
(12x12x12) then you are doing a drop 3 times. Etc

AMRAP: (As Many Rounds As Possible). An example would be; 10mins Amrap of 20 squats
and 20 lunges = 1 Round, The Goal would be to get as many Rounds as possible within the
10mins. (so perform 20 squats and 20lunges which counts as ONE Round, keep going till the
time is up).

EMOM: (Every Minute On The Minute) the simplest way to explain this would be, if for
example a workout states, 10min EMOM of 10 Burpees, the goal would be to perform the
10 Burpees within 1 minute and then rest for the remainder time and start all over the next
minute. So for example if it takes you 30secs to do 10 Burpees you then have the remaining
time to rest which is 30secs, then start all over again the next Minute do this for 10min.

FOR TIME: This means Aim to finish the workout as quick as you can, ideally with a running
clock. For example; 5Rounds for time of 100 Burpees, so finish all 5 rounds as quick as you
can and take note of your time afterwards for future reference.

WARM UP SETS: These are to be performed with very light weights before progressing to
the main working sets, if I have not included a warm up set in certain exercises then every
single set in that workout is a working set.

KB: Kettle Bell

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DB: Dumbbell

DELOAD WEEK: During this week the idea is to reduce the load on the body after a few
weeks of strenuous training. The volume and frequency of training is reduced, focusing
more on mobility, less volume and more full body training. You can also reduce the training
even more and do something completely different that takes you out the gym environment,
Yoga, Pilates, indoor rock climbing, out door cycling, get some massage therapy etc

FB GROUP: https://www.facebook.com/groups/2217745388439186/?source_id=921758831361750

ANY questions or help needed please send an email to [email protected]

YOUTUBE VIDEO LINKS:

CROSSLIFTR YOUTUBE PAGE: https://www.youtube.com/channel/UCKZnpZsNkErs9DhlHh72mbQ?view_as=subscriber
FULL BODY MOBILITY: https://www.youtube.com/watch?v=rYFuhxH6ZRo&t=639s
FRONT RACK MOBILITY https://www.youtube.com/watch?v=GO10VKCS2M4
SHOULDER PAIN https://www.youtube.com/watch?v=Lhd7U7zi2kQ&t=7s

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 DISCLAIMER
You should consult your physician or other health care professional before starting
this or any other fitness program as well as making any nutritional changes in order
to determine if it is right for your needs.. By engaging in this program, you
acknowledge that it is your sole responsibility to consult with your physician
regarding both your medical fitness to engage in this exercise program and any
medical or physical conditions which might arise during the course of your exercise
program. If you have any concerns or questions about your health, you agree to
consult with a physician or other health-care professional. You further agree to not
disregard, avoid or delay obtaining medical or health related advice from your
health-care professional in connection with information or suggestions provided. The
use of any information provided, distributed, and promoted is to be used solely at
your own risk. Please discuss all nutritional changes with your physician or a
registered dietician. Always perform a warm-up prior to performing any type of
physical activity. If you experience faintness, dizziness, pain or shortness of breath at
any time while exercising you should stop immediately and arrange to be seen and
evaluated by a physician. No guarantee can be given that the advice promoted and
distributed will always include the most recent findings or developments with
respect to that particular subject. All exercise poses possible risk of injury or death,
depending upon your underlying medical condition. We advise everyone to take full
responsibility for their safety and know their limits. Do not take risks beyond your
level of experience, expertise, training and fitness level. Don’t perform any exercise
unless you have been shown the proper technique by a certified fitness professional
(personal trainer or certified strength and conditioning specialist). By enrolling in the
program, you agree to consult your physician or other health care professional
before starting this fitness program.

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 START OF TEST WEEK

DAY 1

WARM UP
500M Row or Devil
12 Banded Pull 12 Banded 12 Lying Y or 10 External
Bike Quick as You 5 Walkouts
aparts Rotations plate raises Rotations
can

ORDER EXERCISE SCORE WK1: SCORE WK6:

2mins MAX
WORKOUT 1 EFFORT PUSH
UPS

2mins MAX
WORKOUT 2 EFFORT PULL
UPS

WORKOUT 3 MAX EFFORT

HANGING LEG
RAISES

WORKOUT 4 ACCESSORY WORK

ORDER EXERCISE SETS REST WEIGHT WEIGHT USED

1 BAR HANG 3 sets 40-60sec 60s

HEAVY DB 20steps Each M: 1 x 40-50kg,

2 3 SETS 60s
SUITCASE CARRY side W: 1 x 15-20kg

DB or KB
OVERHEAD M: 2x 25kg,
3 3 SETS 30steps 60s
WALK (Holding W: 2 x 12-15kg
both overhead)

WORKOUT 5 AEROBIC TEST

Warm up:

500m row

10 Squats

5 Down ups

WK 1 WK 6
MAIN WORKOUT 15MINS AMRAP
SCORE: SCORE:
500m Rower Or
1A
Ski Erg
1B 12 Squats

1C 10 Burpees
1A,1B,1C= ONE *use a Bike if no
ROUND Rower or Ski

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 DAY 2

WARM UP
500m Row Or 5mins
Bike @80% Effort
12 x Banded Good
Mornings
12 x Cossack Squats
12 x KB/DB Banded (M: 22kg | L: 12-
Goblet squat 14kg)
12 x DB Seated
External Rotations
(both sides)
12 x Lying Y Raises

PART 1 - MAX DEADLIFT (CONVENTIONAL OR SUMO)

SETS REPS REST WEIGHT WK 1 WEIGHT WK6

1st 12 reps

2nd 8 reps

3rd 5 reps
90s-2mins
4th 3 reps

5th 1 Rep MAX

Try and Beat
6th
1RM if Possible

PART 2 - MAX BENCH (BARBELL OR DUMBBELL) CHEST PRESS

SET REPS REST WEIGHT WK1 WEIGHT WK6

1st 10

2nd 8

3rd 5

4th 3
90s - 2mins each set
You can attempt
a one rep max
5th (PLEASE MAKE
SURE YOU HAVE
A SPOTTER)

PART 3 - ACCESSORY WORK

ORDER EXERCISE SETS REPS TEMPO REST WEIGHT

Heavy DB/KB
1A 3 sets 10 2sec 45-60s
Goblet Squat
Single Leg Hip
1B 3 sets 10 Each Leg 2sec 45-60s
thrusts

Barbell Good
1B 2 sets 10 3sec 45-60s
Mornings
Split Stance DB
1C 2 sets 10 Each Leg 3sec 45-60s
Deadlifts

CONT…..

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 PART 4 - METCON “OREOBI”

21-15-9-6 For Time

REPS EXERCISE DB WEIGHT TIME WK 1: TIME WK 6:

21 DB THRUSTERS M:2 X 22.5kg

21 PUSH UPS W: 2 X 10kg

HANGING LEG
RAISES (Scaled:
21 Butterfly Sit ups)
OR (Rx+ Toes to
bar)

15 DB THRUSTERS

15 PUSH UPS
HANGING LEG
15
RAISES
9 DB THRUSTERS

9 PUSH UPS
HANGING LEG
9
RAISES
6 DB THRUSTERS

6 PUSH UPS
HANGING LEG
6
RAISES

(FINISH 5-10mins cool down on a Bike to Flush the Legs)

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 DAY 3

WARM UP

12 x DB Seated
30 x bodyweight
500m Row As quick as 10 x Gorilla External 12 x Lying Y
squat as quick as 10 x Cossack squats 5 x Walkouts
you can Squats Rotations (both Raises
you can
sides)

PART 1 (MAX BARBELL FRONT SQUAT)

SETS REPS REST WEIGHT WK 1 WEIGHT WK 6

1st 10 90s

2nd 6 90s

3rd 3 2mins

4th 1 Rep Max 2mins

Try and beat 1
5th
rep max
(YouTube: “Obivincent Front Rack Mobility” if you need extra Help with improving Front Rack Mobility)

PART 2 (1 REP MAX STANDING STRICT PRESS)

SETS REPS REST WEIGHT WK 1 WEIGHT WK 6

10 (Warm up
1st 60s
set)
2nd 3 (Keep light) 60s

2 (This should be
3rd Tough but still 2mins
manageable)

4th 1 Rep Max 2mins

Try and beat
5th
your 1 Rep Max

PART 3 (1 REP MAX STANDING PUSH PRESS)

SETS REPS REST WEIGHT WK 1 WEIGHT WK 6

10 (Warm up
1st 60s
set)
2nd 3 (Keep light) 60s

2 (This should be
3rd Tough but still 2mins
manageable)

4th 1 Rep Max 2mins

Try and beat
5th
your 1 Rep Max

PART 4 - ROWING ERG TEST (SORRY!!)

MAIN
WARM UP TIME WK 1: TIME WK 6:
WORKOUT
2000m MAX
3 x 500M Row 90sec
Rowing Erg For
rest in between.
time.

You should give

this absolutely
EVERYTHING!!

(FINISH 5-10mins cool down on a Bike to Flush the Legs)

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 DAY 5

WARM UP

12 x DB Seated
20 x KB/DB
500m Row/Run Quick 10 x Banded 10 x Banded 10 x Banded External
10 x Cossack Squats Banded Goblet
as you can Good Mornings Rotations Pull Apart Rotations
squat
(both sides)

12 x Standing Y Raises

PART 1: BARBELL CYCLING

PREP: Using Half the weight Required for the workout Perform 1 Round of the Main workout

Main Workout “DT”: WEIGHT SCALED weights TIME WK 1 TIME WK 6

Men: 70kg | M: 50-60kg | W: 25-
5 Rounds For Time of;
Women: 45kg 30kg
12 x DEADLIFTS

9 x HANG CLEANS

6 x PUSH PRESS/JERK

(Note: All 3 exercises

count as ONE round)

ALTERNATIVE: PERFORM THE EXERCISES USING A DUMBBELL IF YOU STRUGGLE WITH A BARBELL.
MEN: 2 x 25-
12 X DB DEADLIFT TIME:
30kg DB
WOMEN: 2 x 12-
9 X DB HANG CLEAN
14kg DB
RX+ M: 32kg
6 X DB PUSH PRESS Each | W: 15kg
Each

Please Remember these weights are Ideal

weights HOWEVER scale down if needed,
25-35kg means choose anywhere
between these 2 weights

(Rest 5-10mins Before Next workout)

PART 2: 15mins EMOM

Row OR Devil
Min1 Bike (M:20cal |
L:15cal)
12 Burpees (Rx+
Min2
15)
Min3 Rest

Repeat x 5 Rounds

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 DAY 6
WARM UP
20 x KB/DB
500m Row/Run Quick 10 x Banded Good 10 x Cossack
5 x Walk outs Banded Goblet
as you can Mornings Squats
squat

PART 1: 1 REP MAX BARBELL SQUAT

SETS REPS REST WEIGHT WK 1 WEIGHT WK 6

1st 10 90s

2nd 6 90s

3rd 3 2mins

4th 1 Rep Max 2mins

Try and beat 1

5th
rep max

PART 2: ACCESSORY WORK

ORDER EXERCISE SETS REPS TEMPO REST WEIGHT

Barbell split
squats (Can use 10 Reps Each
1A 4 2sec 60s
a Smith Leg
Machine)
DB Split Stance 12 Reps Each
1B 4 2sec 60s
Deadlifts Leg

LEG Press
(Alternative:
1B Heavy DB/KB 3 10 3sec 60s
NARROW stance
Goblet Squats)
DB Reverse
1C 3 10 Each Leg 3sec 60s
Lunges

(Rest 5mins then onto the next Workout)

PART 3: LACTATE TEST

D. 12mins Time
A. Finish For Time as Cap …If you
B. You’ll need 1
Quick As possible; don't finish in
Dumbbell, C. RX+ M: 30kg,
This is all about 12 mins STOP
M: 20 - 25kg W: 15kg
Speed so give it and write
W: 10-12kg
EVERYTHING!! down your
score.
WARM UP;
50 Double/Single
Under
5 x DB Snatches

5 x DB Hang clean +
press

CONT…

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DAY 6 CONT...

MAIN WORKOUT;
SCORE WK
ORDER EXERCISES SCORE WK 1:
6:
30 x Double
1 Unders Or 50
Singles
10 x Alternating
2 Hang DB
Snatches
30 x Double
3 Unders Or 50
Singles
10 x Alternating
4 Hang DB Clean
and Press
30 x Unders Or
5
50 Singles
10 x Alternating
6 Hang DB
Snatches
30 x Double
7 Unders Or 50
Singles
10 x Alternating
8 Hang DB Clean
and Press
30 X Double
9 Unders Or 50
Singles

*200m Run OR 15cal Rowing is a good substitute if you are unable to skip.
*Alternating means 10 TOTAL each DB exercise.

(FINISH 5-10mins cool down on a Bike to Flush the Legs)

END OF TEST WEEK

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 DAY 8 FULL BODY WORKOUT

WARM UP
12 x DB Seated
500M Row or
10 Lying 10 Banded or External
Devil Bike Quick as 5 Walkouts 10 Cossack Squat 10 Gorilla Squats
Hyperextensions Plate Y raises Rotations
You can
(both sides)

MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO (sec) REST(s) WEIGHTS

1st 10 (@50% 1rm) 2sec 0

1A TEMPO BACK SQUATS 2nd 10 (@60% 1rm) 3sec 0

3rd 8 (@60% 1rm) 4sec 0

1st 10 2sec 0

1B STADING DB PUSH PRESS 2nd 10 3sec 0

3rd 10 3sec 0

1st 12 3sec 60-90s

1C PUSH UPS 2nd 12 3sec 60-90s

3rd 12 4sec 60-90s

1st 10 1sec 0

2A ROMANIAN DEADLIFTS 2nd 10 2sec 0

3rd 10 2sec 0

1st 10 2sec 60s

2B PULL UPS 2nd 10 3sec 60s

3rd 10 3sec 60s

1st 12 2sec 0
3A
INCLINE DB CHEST PRESS 2nd 10 3sec 0

3rd 8 4sec 0

1st 12 3sec 0

3B INCLINE BICEP CURLS 2nd 10 3sec 0

3rd 8 3sec 0

1st 12 2sec
LYING DB SKULL
3C 2nd 10 3sec 60s
CRUSHERS
3rd 8 3sec

1st 12 3sec 0

4A CABLE FLYS 2nd 10 3sec 0

3rd 10 5sec 0

1st 12 3sec 0

4B CABLE PULL OVER 2nd 10 4sec 0

3rd 10 5sec 0

1st 10 3sec 60s

4C CABLE ROPE TRICEPS
2nd 10 3sec 60s
OVER HEAD EXT
3rd 10 5sec 60s

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 DAY 9 FUNCTIONAL TRAINING

WARM UP

500M Row or
Devil Bike Quick as
You can

10 Cossack squats

5 Walkouts

10 Gorilla Squats
10 Lying
Hyperextensions
10 Banded or
Plate Y raises
12 x DB Seated
External Rotations
(both sides)

ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

3sec down, 2sec

1 WEIGHTED CALF RAISES 1,2 and 3 12 hold at the top 20s
of the raise

2A DB/KB TURKISH GET UPS 1 and 2 5 (each side) 40s

2B BOX PISTOL SQUATS 1 and 2 10 (each side) 45-60sec

KB/DB Cossack Squat

(using one
3A kb/db...Holding the 1,2 and 3 12 0
Weight similar to a
Goblet squat)

3B KB FRONT RACK CARRIES 1,2 and 3 15-20 steps 45s

KNEELING OR STANDING
4 1 and 2 10 EACH SIDE 45s
JAVELIN PRESS

HEAVY DB SUITCASE
5 1,2 and 3 20steps Each side 45-60sec
CARRY

METCON

ORDER EXERCISE DB WEIGHTS RX+ WEIGHTS TIME:

500m Row (400m Run or

1A
Bike )

M: 26 - 30kg , M: 32kg| W:
1B 20 KB swings
W: 216-18 kg 20kg 5 ROUNDS FOR
TIME
1C 10 KB/DB Goblet Squat

(Alternative to the KB; 12 M: 2 x 22.5 kg ,

Double DB Snatch) W: 2 x 10-12kg

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 DAY 11 FULL BODY WORKOUT

WARM UP

12 x DB Seated
500M Row or
10 Lying 10 Banded or External
Devil Bike Quick 5 Walkouts 10 Cossack Squat 10 Gorilla Squats
Hyperextensions Plate Y raises Rotations
as You can
(both sides)

MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST(s) WEIGHTS

1st 10 (60% 1rm) 3sec 0

1A BARBELL FRONT SQUATS 2nd 6 (70% 1rm) 3sec 0

1st 10 1sec 0
DB ALTERNATE REVERSE
1B 2nd 10 1sec 0
LUNGES

DB UNSUPPORTED BENT 1st 10 2sec 60-90s

1C OVER ROWS
2nd 10 2sec 60-90s

1st 12 3sec 0

2A LAT PULL DOWN 2nd (DROPSET) 10X10 3sec 0

1st 12 3sec 0

2B SEATED HAMMER CURLS 2nd 12 4sec 0

1st 12 3sec 60s

RESISTANCE BAND PUSH
2C UPS (Normal push is fine if 2nd 12 4sec 60s
no Band)

1st 10 @70%1rpm 4sec 0

3A FLAT BENCH (BAR OR DB)
2nd (DROPSET) 8x8 3sec 0

LYING DB LYING TRICEPS 1st 10 3sec 0

3B
EXTENSIONS
2nd 10 4sec 0

SEATED LATERAL RAISES 1st 10 3sec 60s

3C
(ELBOWS IN) 2nd 10 4sec 60s

1st 10 2sec 0
4A DIPS
2nd 10 3sec 0

1st 10 3sec 0
4B BARBELL CURLS
2nd 10 4sec 0

1st 10 5sec 60s

ELBOWS IN PUSH UPS
4C
(TRICEP FOCUS) 2nd 10 5sec 60s

17
 DAY 12 CONDITIONING

WARM UP/ PREP WORK

500m Row @70% effort

(15kg) Med Ball Slams OR kb
12
swings

12 Banded Scapula Retractions X12

5 Walkouts

6 Burpees into Explosive Jump

10 COSSACK SQUATS

10 GORRILA SQUATS

10 BARBELL JEFFERSON CURL

10 BARBELL CLEAN AND PRESS

WORKOUT 1 BARBELL CYCLING

ORDER EXERCISE (BARBELL) WEIGHT RX+ SCORE:

1A 4 x DEADLIFT M: 42.5kg M: 60kg

10Mins AMRAP
1B 5 x POWER CLEANS W: 15kg W: 32.5kg

1C 6 x PUSH PRESS 7 X ROUNDS

ORDER DB ALTERNATIVE WEIGHT RX+

(USING 2 X DB) M: 2 X 25kg M: 2 x 30kg

1A 4 DEADLIFTS W: 2 X 10-12kg W: 2x 15kg

1B 5 x POWER CLEANS 7 X ROUNDS

1C 6 PUSH PRESS

REST 5-10mins

WORKOUT 2 COMPLETE FOR TIME.

ORDER EXERCISE TIME:

50 X DOUBLE UNDERS / 80
1
SINGLES

2 10 X BURPEES TO PULL UPS

50 X DOUBLE UNDERS / 80
3
SINGLES

4 10 X BURPEES TO PULL UPS

50 X DOUBLE UNDERS / 80
5
SINGLES Note: There is a 12mins
TIME CAP
6 10 X BURPEES TO PULL UPS

50 X DOUBLE UNDERS / 80
7
SINGLES

(If you can't skip.. 400m

run/20cal row or 10 x 10ft apart
Shuttle spritns)

COOL DOWN
10 Mins on a Bike at very easy/steady pace

18
DAY 13 ACTIVE RECOVERY

20min EMOM

Rx+ Time:
1st Min ROWER OR DEVIL BIKE (M:12CAL | W: 10CAL) Rx+
30mins

10 X DOWN UPS (BURPEES WITHOUT THE M: 20cal,

2nd Min
JUMP AT THE TOP) W: 15cal

MOBILITY 101

1 SHOULDER CARS x5 Each Side

2 STANDING HIP CARS x 5 Each side

x 5 Hold for
3 REVERSE PLANK + HOLD
10sec each rep

4 JEFFERSON CURL x5

LYING BANDED DEAD

5 x 10 each side
BUGS

MED BALL THORACIC

6 90sec-2mins
SPINE STRETCH

7 COW CAT STRETCH x 10

8 SCAPULA PUSH UPS 2 x 10

9 PIGEON STRETCH 60sec each side

10 ANKLE ROTATIONS 10 each side

(FOR FULL INSTRUCTIONS ON ALL OF THESE CHECK OUT MY MOBILITY PLAYLIST ON YOUTUBE.COM/OBIVINCENT

(VIDEO DEMO ON THE CROSSLIFTR YOUTUBE MOBILITY PLAYLIST)

19
 DAY 15 LEGS POSTERIOR

WARM UP

10 x Cossack 10 x Gorilla 10 x Lying

500m Row OR BIKE 30 x squats 5 x Walkouts
squats Squats Hyperextensions

MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST(s) WEIGHTS

3sec and 1sec

STANDING CALF pause/squeeze at
1 and 2 12 0
RAISES the top of the
movement
1
4sec and 1sec
(ON A MACHINE
pause/squeeze at
OR HOLDING DB 3rd 12 0
the top of the
TO ONE SIDE)
movement

ANDERSON
1st & 2nd 10 3sec 60s
SQUAT
2 (Alternative: BOX
3rd 8 2sec 60s
Squat)
4th 6 2sec 60s

BARBELL OR
SMITH MACHINE 1st 12 2sec 60-90s
SPLIT SQUAT
*If you can't
3 perform this add
2nd 8 3sec 60-90s
more sets to other
exercises
3rd 8 4sec 60-90s

1st 10 4sec 0

2nd 8 3sec 0
ELEVATED
4A
BARBELL RDL 3rd 6 3sec 0

1st 12 each leg 3sec 60-90s

ELEVATED
4B
REVERSE LUNGES 2nd 12 each leg 3sec 60-90s

3rd 10 each leg 4sec 60-90s

3sec and 1sec

pause/squeeze at
1st (DROPSET) 10x8 60s
the top of the
LYING OR movement
5 STANDING LEG
CURL 4sec and 1sec
pause/squeeze at
2nd (DROPSET) 8x8 60s
the top of the
movement

CONT…

20
DAY 15 METCON "BYE BYE LEGS"
60SEC BIKE OR
1A DB WEIGHT RX+ DB WEIGHT TIME:
ROWER
1B 20 DB DEADLIFTS M: 2 X 25kg M: 27.5 - 30kg
3 ROUNDS TOTAL
20 DB ALTERNATE
1C W: 2 x 10-12kg W: 15kg
REVERSE LUNGES

ADD AN EXTRA ROUND IF NEEDED

21
 DAY 16 SHOULDERS/CORE

WARM UP
12 Hand
Rowing Tabata (20s
15 DB External release
work, 10sec rest x 15 Standing Y Raises 15 Banded Pull A parts
Rotations push
8)
ups
MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

1st 12 3sec 45s

CABLE FACE PULLS (Use 2nd 12 4sec 45s

1 Resistance band if no
Cable) 3rd (Drop set) 12 4sec 45s

1st 10 @60% 1r m 2sec 45sec

2 BARBELL PUSH PRESS 2nd 8 @70%1rm 2sec 60sec

3rd 6 @80%1rm 1sec 60sec

1st 12 Each side 2sec 45s

LEAN AWAY LATERAL 2nd 12 Each Side 3sec 45s

3
RAISES (DB OR CABLE) 3rd (Drop set) 10x8x8 3sec 45s

1st 12 2sec 45s

LEAN FORWARD 2nd 10 2sec 45s

4 REVERSE FLYS (REAR
DELTS FOCUS) 3rd (Drop set) 10 x 10 2sec 45s

1st 15 2sec 0
CHEST SUPPORTED
5A 2nd 15 2sec 0
FRONT RAISES
3rd 15 2sec 0

1st 10 Each Arm 2sec 60s

KNEELING JAVELIN
5B 2nd 10 Each Arm 2sec 60s
PRESS
3rd 10 Each Arm sec 60s

ABS CIRCUIT

EXERCISE REPS SETS REST

CABLE OR BANDED
1A 12 2 0
KNEELING CRUNCHES

BANDED WOOD CHOP

1B (CAN USE A CABLE 10 each side 2 45s
MACHINE)

2A TOE TOUCHES 12 2 0

2B HOLLOW HOLD Till Failure 2 45s

3 MED BALL SLAMS 10 2 45s

22
 DAY 17 BACK & BICEPS

WARM UP

Rowing Tabata
10 x Banded Scapula
(20s work, 10sec 10 x Scapula Pull ups 10 x Banded Pull Aparts
retractions
rest x 8)

MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

1st 8 2sec 45-60s

TEMPO CHIN UPS (use
Resistance Bands) if
1 2nd 6 4sec 45-60s
needed

3rd 6 5sec 45-60s

1st 10 2sec 0
SINGLE ARM DB ROWS
2A (Alternative; Bench Pull 2nd 8 2sec 0
Over)
3rd 8 2sec 0

1st 10 2sec 60

2B DB BENCH PULL OVERS 2nd 10 3sec 60

3rd 10 4sec 60

1st 10 3sec 60s

TEMPO LAT PULL
3 2nd 8 4sec 60s
DOWNS
3rd (Drop set) 8X8 5sec 60s

1st 12 2sec 60s

BARBELL BICEP CURLS
4 2nd 8 3sec 60s
RX+ Use a Resistance
3rd 6 4sec 60s
band

1st 12 Each Arm 2sec 45s

SINGLE ARM DB
5 2nd 8 Each Arm 4sec 45s
PREACHER CURLS
3rd 6 Each Arm 5sec 45s

CABLE ROPE CURLS (If no 1st (Drop set) 10x6 5sec 60s
6 Cable perform a DB
Hammer Curl) 2nd (Drops et) 10x6 5sec 60s

FINISHER METCON

EXERCISES WEIGHT RX+ SCORE:

10 x Barbell Sumo High
M: 42.5kg M: 60kg
Pulls
10MINS AMRAP
10x Burpees over bar W: 25kg W: 40kg
(Alternative; 20cal row
or Bike)

23
 DAY 19 CHEST/TRICEPS

WARM UP
Rowing Tabata
10 Banded Scapula
(20s work, 10sec 10 Banded front raises 10 Banded Pull Aparts
retractions
rest x 8)

MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST(s) WEIGHTS

BANDED PUSH UPS 1st 10 3sec 30s

1 BANDED PUSH UPS 2nd 10 4sec 30s

BANDED PUSH UPS 3rd 10 4sec 30s

1st 10 @60%1rm 3sec 60s

2nd 8 @70%1rm 3sec 60s

BARBELL CHEST PRESS
2
(Use DB if preferred) 3rd 4 @80%1rm 3sec 60s

4th 3 @90%1rm 1sec 60s

CABLE FLYS 1st (Drop set) 8x8x8 3sec 0

3A (Alternative; Incline Bench 2nd (Drop set) 8x8x8 4sec 0

DB Flys)

CABLE ROPE TRICEPS PULL 1st (Drop set) 10x10x10 3sec 45-60s
DOWN
3B
(Alternative; Seated Over 2nd (Drop set) 10x10x10 4sec 45-60s
head Triceps Ext)

WIDE DIPS (Focusing on 1st 8 2sec 60

chest)

NARROW DIPS (Triceps 2nd 8 2sec 60

focus)
4
WIDE DIPS (Focusing on 3rd 8 3sec 60
chest)

(Perform these weighted if

possible)

1st 10 3sec 0

5A DB ELBOWS IN PUSH UPS 2nd 10 3sec 0

3rd 10 3sec 0

1st 10 3sec 45-60s

PLANK PRESS
5B (ALTERNATIVE, DB
ELBOWS IN PUSH UPS) 2nd 10 3sec 45-60s

3rd 10 3sec 45-60s

CONT….

24
 DAY 19 SPRINT INTERVALS

DISTANCE REST TIME

400m 90s
400m 90s
400m 90s
400m 90s
400m 90s
400m 90s
The Goal is CONSISTENSY .. Try and either match your time or beat it every round.

25
 DAY 20 LEGS ANTERIOR

WARM UP

30 x squats as 10 x Cossack 10 x Lying

500m Row OR BIKE 5 x Walkouts 10 x Gorilla Squats
quick as you can squats Hyperextensions

ORDER EXERCISE SET REPS TEMPO REST(s) WEIGHTS

STANDING CALF
3sec and 1sec
RAISES (ON A
pause/squeeze at
1A MACHINE OR 1,2,3 12 0
the top of the
HOLDING DB TO
movement
ONE SIDE)

WALKING DB 1st 20 STEPS 2sec 45s

LUNGES Can be
1B Done 2nd 20 STEPS 2sec 45s
Alternated in
one spot 3rd 20 STEPS 2sec 45s

2sec and 1sec

pause/squeeze at
1st 15 60-90s
the top of the
movement
LEG
EXTENSIONS
3sec and 1sec
2 pause/squeeze at
2nd 10 45s
the top of the
movement
*If you can't
perform this add
3rd (DROPSET) 8x8x8 3sec 45s
more sets to
other exercises

1st 12 2sec 0

2nd 10 (60% 1RPM) 3sec 0

BARBELL BACK
3A
SQUATS 3rd 6 (@70% 1RPM) 3sec 0

4th 3 (@80% 1RPM) 2sec 0

1st 12 each leg 3sec 60s

DB SPLIT
3B 2nd 12 each leg 3sec 60s
SQUATS
3rd 10 each leg 4sec 60s

4th 10 each leg 4sec 60s

METCON "BYE BYE LEGS"

60sec LEG ONLY
1A DB WEIGHT RX+ DB WEIGHT TIME:
Bike
10 x DB BOX
1B M: 2 X 25kg M: 27.5 - 30kg
STEP OVERS
3 ROUNDS TOTAL
(M: 24" BOX | L:
W: 2 x 10-12kg W: 15kg
20" BOX)

ADD AN EXTRA ROUND IF NEEDED

26
 DAY 22 LEGS & ACCESSORY WORK

WARM UP
500m Row
10 x 10 x
OR Run As 30 x squats as 10 x Lying
cossack 5 x Walkouts Gorilla
quick as quick as you can Hyperextensions
squats Squats
you can
MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST(s) WEIGHTS

1st 12 3sec 60s

2nd 8 (@70% 1RM 2sec 90s

1 FRONT SQUAT
3rd 5 (@80% 1RM 2sec 90s

4th 3 (@90%1RM 1sec 90s

1st 10 3sec 60s

2nd 10 3sec 60s

BARBELL HIP
2
THRUSTS 3rd 10 3sec 60s

4th 10 3sec 60s

1st 10 EACH LEG 3sec 60s

DB SPLIT 2nd 10 EACH LEG 3sec 60s

3 SQUATS OR USE
A BARBELL 3rd 8 EACH LEG 3sec 60s

4th 8 EACH LEG 3sec 60s

BARBELL BOX
1st 10 1sec 60-90s
STEP UPS
MEN: 20-24"
2nd 10 1sec 60-90s
BOX
4
WOMEN 18-20"
3rd 10 1sec 60-90s
BOX

4th 10 1sec 60-90s

1st 10 3sec 60s

BARBELL SPLIT
5 STANCE 2nd 10 3sec 60s
DEADLIFTS
3rd 10 4sec 60s

METCON FINISHER

3 ROUNDS
EXERCISE WEIGHTS RX+ WEIGHTS TIME:
FOR TIME
1min LEG ONLY MEN: 2 x MEN: 2 x 30kg
1A
BIKE 25kg DB DB
20 X DB WOMEN: 2 x WOMEN: 2 x
1B
DEADLIFTS 10-12Kg DB 15Kg DB
20 STEPS DB
WALKING
LUNGES OR CAN
1C
DO
ALTERNATING IN
ONE SPOT
ADD AN EXTRA ROUND OR 2 IF TIME PERMITS

27
 DAY 23 CHEST/TRICEPS
WARM UP
Rowing
10 Banded 20 Hand
Tabata (20s 10 Banded front 10 Banded Pull
Scapula release
work, 10sec raises Aparts
retractions push ups
rest x 8)

MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST(s) WEIGHTS

1st 12 2sec 0

2nd 12 3sec 0
INCLINE DB
1A
BENCH PRESS 3rd 10 3sec 0

4th 8 4sec 0

1st 10 2sec 45s

2nd 10 2sec 60s

1B PLANK PRESS
3rd 10 2sec 60s

4th 10 2sec 60s

LYING TRICEPS 1st 10 3sec 60s

2 DB EXTENSION
(Skull Crushers) 2nd 8 3sec 60s

3rd 8 2sec 60s

DIPS (LEAN 1st 10 3sec 60s

3 FORWARD,
CHEST FOCUS) 2nd 8 4sec 60s

3rd 8 4sec 60s

1st 10 @70% 1rm 4sec 60s

FLAT BENCH DB
4 2nd 10 @70% 1rm 4sec 60s
CHEST PRESS
3rd 10 @70 1rm 4sec 60s

CABLE TRICPES
OVER HEAD 1st 10 4sec 45s
EXTENSION (IF
5
NO CABLE
2nd 8 3sec 45s
CHANGE TO DB
OVER HEAD EXT) 3rd 8 3sec 45s

CONT….

28
DAY 23
"CORE OF STEEL"
CONT..
ORDER EXERCISE REPS SETS REST

Stability Ball
1A Jack knife (Or 10 2 0
TRX Jack knife)

Stability Ball
1B Rollouts (Or TRX 10 2 0
Superman)

Alternating
1C 10 2 45s
Superman Plank

MAX BURPEES

RX+
3 min max
Burpees (As Use a
DEATH BY Weighted
many as SCORE:
BURPEES Vest
possible in
3mins)

29
 DAY 24 BACK & BICEPS

WARM UP
Rowing
10 x Banded
Tabata (20s 10 x Scapula Pull 10 x Banded 10 x Banded Pull
Scapula
work, 10sec ups Pull Apart downs
retractions
rest x 8)
NEGATIVE TRAINING

ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

NEGATIVE PULL 1st 2 8-10sec 45s

UPS …Perform
Negatives or
1 2nd 6 3sec 60s
assisted with
Bands if needed 3rd 5 4sec 60s

5sec Eccentric,
1st 6 and 3sec hold at 45s
the top of the curl

BARBELL BICEP
2 5sec Eccentric,
CURLS 2nd 5 and 3sec hold at 60s
the top of the curl

3rd 3 10sec 60s

10-12 Warm
1st 1sec 45s
up set

2nd 6 2sec 60s

3 RACK PULLS
3rd 6 3sec 60s

4th 6 3sec 60s

1st 10 3sec 0

2nd 6 5sec 0
4A LAT PULL DOWN
3rd 3 10sec 0

1st 8 3sec 45s

2nd 6 5sec 60s

HEAVY HAMMER
4B
CURLS 3rd 3 10sec 60s

1st 10 3sec 0

2nd 8 5sec 0
Cable OR Bench
5A
Pull Over 3rd 4 6sec 0

SEATED CABLE
1st 10 3sec 60s
ROW
5B
(Alternative; DB
2nd 8 5sec 60s
rows)

3rd 4 6sec 60s

30
 CONT….

DAY 24
DEATH BY DEVIL PRESS
METCON

15Mins DB
EXERCISE RX+ WEIGHT SCORE:
AMRAP WEIGHTS
500m Rower OR M: 2 X M: 2 X 25-
1A
400m Run 22.5kg 27.5kg
1 X DB W: 2 X 10-
1B W: 2 X 15kg
COMPLEX** 12kg
holding 2 DB
Perform;

A) 3x DB Burpee

B) into 3x DB
Push up
C) 3x DB
RENEGADE
ROWS
D) into 3x
Double DB
CLEAN+PRESS

**Rules: Perform 500m row and 1 DB COMPLEX (DB Complex = 3 DB Burpees x 3 DB Push Up x 3 DB renegade
rows x 3 DB clean + press = ONE Complex) and this counts as 1 Round!! Keep going till 15 mins is up and write
your score.

31
 DAY 26 LEGS

WARM UP
500m Row
OR Run As 30 squats as 10 Cossack 10 Gorilla 10 Lying
5 Walkouts
quick as quick as you can squats Squats Hyperextensions
you can
MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST (s) WEIGHTS

1st 12 1sec 45s

2nd 10 2sec 60s

SUMO
1
DEADLIFT 3rd 8 2sec 60s

4th 8 2sec 60s

GLUTE HAM 1st 10 2sec 0

RAISE (Use 2nd 10 3sec 0
2 GHD, LAT Pull
down or Smith 3rd 10 4sec 0
Machine)

1st 12 EACH LEG 2sec 45s

BARBELL OR
2nd 10 EACH LEG 3sec 60s
SMITH
3
MACHINE SPLIT 3rd 8 EACH LEG 3sec 60s
SQUAT
4th 8 EACH LEG 4sec 60s

ELEVATED RDL 1st 10 3sec 45s

You can use a
4 DB as 2nd 10 3sec 45s
Alternative
3rd 10 3sec 45s

STANDING CALF 1st 12 3sec 30s

RAISES
2nd 12 4sec 30s
MACHINE (ALT:
4
at the end of a
step holding 3rd 12 5sec 30s
onto a DB)

FINISHER 10mins AMRAP

ORDER EXERCISE REPS SCORE:

Burpees Box
1A Jump over (M: 10
24" | W: 20")

Double Unders 40 (60

1B
or Singles Single)
DB OR KB
1C 12
Goblet Squat

32
 DAY 27 SHOULDERS & CONDITIONING

WARM UP
Rowing
10 Banded 20 Hand
Tabata (20s 10 Banded front 10 Banded Pull
Scapula release
work, 10sec raises Aparts
retractions push ups
rest x 8)
MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST(s) WEIGHTS

1st 10 2sec 30s

2nd
10x10 3sec 45sec
1 FACE PULLS (DROPSET)
3rd
10x10 3sec 45sec
(DROPSET)
10-12 Warm
1st 1sec 60sec
up
BARBELL 10
2nd 2sec 60sec
MILITARY PRESS (@70%1RM)
2 (USE DB IF AN
ISSUE WITH 3rd 6 (@80% 1RM) 2sec 60sec
BARBELLS)
3 (@90% 1
4th 2sec 60sec
RM)

1st 12 each side 3sec 45s

BENCH INCLINE 2nd 12 each side 3sec 45s

3 DB LATERAL
RAISES 3rd 12 each side 3sec 45s

1st 12 1sec 0

2nd 12 3sec 0
SEATED ARNIE
4A
PRESS 3rd 12 4sec 0

1st 15 2sec 60s

CHEST SUPPORT
4B 2nd 15 2sec 60s
FRONT RAISES
3rd 15 2sec 60s

CONT…

33
 METABOLIC CONDITIONING

WOD 1: 21-15-9
BB
21 X DEADLIFTS RX+
WEIGHTS
M: 100KG | M: 120kg |
21 x PUSH UPS
W: 45Kg W: 60kg

FOR TIME; 15 X DEADLIFTS

15 X PUSH UPS

9 X DEADLIFTS

9 X PUSH UPS

WOD 2: SPRINT INTERVALS

REST 90s EACH

ORDER WORKOUT TIME:
INTERVAL

1 400M SPRINT

2 400M SPRINT

3 400M SPRINT

4 400M SPRINT

5 400M SPRINT

6 400M SPRINT

34
 DAY 29 LEGS POSTERIOR

WARM UP

500m Row OR 10 x cossack 10 x Gorilla 10 x Lying

30 x squats 5 x Walkouts
BIKE squats Squats Hyperextensions

MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST(s) WEIGHTS

3sec and 1sec

STANDING CALF pause/squeeze
1 and 2 12 45s
RAISES at the top of the
movement
1
4sec and 1sec
(ON A MACHINE OR
pause/squeeze
HOLDING DB TO 3rd 12 45s
at the top of the
ONE SIDE)
movement

1&2 10 3sec 60s

BARBELL BACK
2 3rd 6 @70% 1RP 2sec 60s
SQUAT
4th 3 @90% 1RP 2sec 60s

DB SPLIT SQUAT 1st 12 2sec 60-90s

*If you can't
perform this add
3 2nd 8 3sec 60-90s
more sets to other
exercises
3rd 8 4sec 60-90s

1st 10 4sec 0

ELEVATED BARBELL 2rd 8 3sec 0

4A
RDL
3th 6 3sec 0

1st 12 each leg 3sec 60-90s

ELEVATED REVERSE
4B 2nd 12 each leg 3sec 60-90s
LUNGES
3rd 10 each leg 4sec 60-90s

3sec and 1sec

1st pause/squeeze
10x8x8 60s
(DROPSET) at the top of the
LYING OR movement
5 STANDING LEG
CURL 4sec and 1sec
2nd pause/squeeze
8x8x8 60s
(DROPSET) at the top of the
movement

METCON "BYE BYE LEGS"

60SEC BIKE OR
1A DB WEIGHT RX+ DB WEIGHT TIME:
ROWER
1B 20 DB DEADLIFTS M: 2 X 25kg M: 27.5 - 30kg
3 ROUNDS
20 STEPS DB W: 2 x 10- TOTAL
1C W: 15kg
WALKING LUNGES 12kg

ADD AN EXTRA ROUND IF NEEDED

35
 DAY 30 SHOULDERS/CORE

WARM UP

Rowing Tabata
15 Standing Plate Y 15 DB External 15 Banded Pull 12 Hand release
(20s work,
Raises Rotations Aparts push ups
10sec rest x 8)

MAIN WORKOUT
ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

1st 12 3sec 45s

CABLE FACE PULLS 2nd 12 4sec 45s

1 (Use Resistance band
if no Cable) 3rd (Drop set) 12 4sec 45s

STANDING HEAVY 1st 10 Each Arm 3sec 45sec

(SINGLE ARM) DB
2 2nd 8 Each Arm 2sec 60sec
PRESS (keep Elbows
in) 3rd 6 Each Arm 1sec 60sec

1st 12 Each side 2sec 45s

LEAN AWAY LATERAL 2nd 12 Each Side 3sec 45s
3 RAISES (DB OR
CABLE) 3 (Drop set) 10x6x6 3sec 45s

1st 12 2sec 45s

LEAN FORWARD 2st 10 2sec 45s

4 LATERAL RAISES
(REAR DELTS FOCUS) 3rd 10 2sec 45s

1st 12 2sec 0
(CHEST SUPPORT)
5A INCLINE DB FRONT 2nd 12 2sec 0
RAISES
3rd 12 2sec 0

1st 10 Each Arm 2sec 60s

KNEELING JAVELIN
5B 2nd 10 Each Arm 2sec 60s
PRESS
3rd 10 Each Arm sec 60s

ABS CIRCUIT

EXERCISE REPS SETS REST

CABLE OR BANDED
1A KNEELING 12 2 0
CRUNCHES
BANDED WOOD
1B CHOP (CAN USE A 10 each side 2 45s
CABLE MACHINE)

2A TOE TOUCHES 12 2 0

2B HOLLOW HOLD Till Failure 2 45s

3 MED BALL SLAMS 10 2 45s

36
 DAY 31 BACK & BICEPS
WARM UP
Rowing Tabata 10 x Banded
10 x Banded Pull
(20s work, 10 x Scapula Pull ups Scapula
Aparts
10sec rest x 8) retractions

MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

WEIGHTED CHIN UPS 1st 8 2sec 45-60s

(use Resistance
1 2rd 8 2sec 45-60s
Bands) if needed

3rd 8 2sec 45-60s

SINGLE ARM DB
1st 10 2sec 0
ROWS

2A (Alternative; Bench
2rd 8 2sec 0
Pull Over)

3rd 8 2sec 0

1st 10 2sec 60
DB BENCH PULL
2B 2rd 10 3sec 60
OVERS
3rd 10 4sec 60

1st 10 3sec 60s

TEMPO LAT PULL
3 2nd 8 4sec 60s
DOWNS
3rd (Drop set) 8X8 5sec 60s

BARBELL BICEP 1st 12 2sec 60s

CURLS 2rd 8 3sec 60s
4
RX+ Use a Resistance
3rd 6 4sec 60s
band

1st 12 Each Arm 2sec 45s

SINGLE ARM DB
5 2rd 8 Each Arm 4sec 45s
PREACHER CURLS
3rd 6 Each Arm 5sec 45s

CABLE ROPE CURLS

1 (Drop set) 10x6 5sec 60s
6
(If no Cable perform
2 (Drop set) 10x6 5sec 60s
a DB Hammer Curl)

FINISHER METCON

EXERCISES WEIGHT RX+

10 X BARBELL SUMO
M: 42.5kg M: 60kg
HIGH PULLS
10mins AMRAP 10X BURPEES OVER
W: 25kg W: 40kg
BAR
(Alternative; 20cal
row or Bike)

37
 DAY 33 CHEST/TRICEPS

WARM UP
Rowing Tabata 10 Banded
10 Banded front 10 Banded Pull
(20s work, Scapula
raises Aparts
10sec rest x 8) retractions
MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST(s) WEIGHTS

BANDED PUSH UPS 1st 10 3sec 30s

BANDED PUSH UPS 2nd 10 4sec 30s

1
BANDED PUSH UPS 3rd 10 5sec 30s

1st 10 @60%1rm 3sec 60s

BARBELL CHEST 2nd 8 @70%1rm 3sec 60s

2 PRESS (Use DB if
preferred) 3rd 4 @80%1rm 3sec 60s

4th 3 @90%1rm 1sec 60s

CABLE FLYS 1st (Drop set) 8x8x8 3sec 0

(Alternative; Incline
3A 2nd (Drop set) 8x8x8 4sec 0
Bench DB Fly’s)

CABLE ROPE TRICEPS

1st (Drop set) 10x10x10 3sec 45-60s
PULL DOWN
3B (Alternative; Seated
Overhead Triceps 2nd (Drop set) 10x10x10 4sec 45-60s
Ext)

WIDE DIPS (Focusing

1st 8 2sec 60
on chest)
NARROW DIPS
2nd 8 2sec 60
(Triceps focus)
4
WIDE DIPS (Focusing
3rd 8 3sec 60
on chest)
(Perform these
weighted if possible)

1st 10 3sec 0
DB ELBOWS IN PUSH
5A 2nd 10 3sec 0
UPS
3rd 10 3sec 0

PLANK PRESS 1st 10 3sec 45-60s

(ALTERNATIVE, DB
5B ELBOWS IN PUSH 2nd 10 3sec 45-60s
UPS)

3rd 10 3sec 45-60s

CONT….

38
 DAY 33 SPRINT INTERVALS + PUSH UPS

RX+ SCALED

150m SPRINT TIME: 150m Sprint 150m Sprint

15 PUSH UPS 20 push ups 10 Push ups

REST 2MINS 90secs rest 2mins Rest

150m SPRINT TIME:

15 PUSH UPS

REST 2MINS

150m SPRINT TIME:

15 PUSH UPS

REST 2MINS

150m SPRINT TIME:

15 PUSH UPS

REST 2MINS

150m SPRINT TIME:

15 PUSH UPS

REST 2MINS

The Goal is CONSISTENSY .. Try and either match your time or beat it every
round.

39
 DAY 34 LEGS ANTERIOR

WARM UP

500m Row OR 30 x squats as quick 10 x Cossack 10 x Gorilla 10 x Lying

5 x Walkouts
BIKE as you can squats Squats Hyperextensions

ORDER EXERCISE SET REPS TEMPO REST(s) WEIGHTS

3sec and 1sec

STANDING CALF pause/squeeze
1,2,3 12 0
RAISES at the top of the
movement
1A
(ON A MACHINE OR
HOLDING DB TO
ONE SIDE)

WALKING DB 1st 20 STEPS 2sec 45s

LUNGES Can be
1B
Done Alternated in 2nd 20 STEPS 2sec 45s
one spot
3rd 20 STEPS 2sec 45s

2sec and 1sec

pause/squeeze
1st 15 60-90s
at the top of the
movement
LEG EXTENSIONS
3sec and 1sec
2 pause/squeeze
2nd 10 45s
at the top of the
movement
*If you can't
perform this add 3rd
8x8x8 3sec 45s
more sets to other (DROPSET)
exercises

1st 12 2sec 0

2nd 10 (60% 1RPM) 3sec 0

BARBELL FRONT
3A
SQUATS 3rd 6 (@70% 1RPM) 3sec 0

4th 3 (@80% 1RPM) 2sec 0

1st 12 each leg 3sec 60s

DB SPLIT SQUATS 2nd 12 each leg 3sec 60s

3B
3rd 10 each leg 4sec 60s

4th 10 each leg 4sec 60s

METCON "BYE BYE LEGS"

60sec LEG ONLY
1A DB WEIGHT RX+ DB WEIGHT TIME:
Bike
10 x DB BOX STEP
1B M: 2 X 25kg M: 27.5 - 30kg
OVERS 3 ROUNDS
TOTAL
(M: 24" BOX | W: W: 2 x 10-
W: 15kg
20" BOX) 12kg

ADD AN EXTRA ROUND IF NEEDED

40
 WEEK 6 (RE DO TEST WEEK)

DAY 36 DAY 1

WARM UP
500M Row or Devil
12 Banded Pull 12 Banded 12 Lying Y or 10 External
Bike Quick as You 5 Walkouts
Aparts Rotations plate raises Rotations
can

ORDER EXERCISE SCORE WK1: SCORE WK6:

2mins MAX
WORKOUT 1 EFFORT PUSH
UPS

2mins MAX
WORKOUT 2 EFFORT PULL
UPS

WORKOUT 3 MAX EFFORT

HANGING LEG
RAISES

WORKOUT 4 ACCESSORY WORK

ORDER EXERCISE SETS REST WEIGHT WEIGHT USED

1 BAR HANG 3 sets 40-60sec 60s

HEAVY DB 20steps Each M: 1 x 40-50kg,

2 3 SETS 60s
SUITCASE CARRY side W: 1 x 15-20kg

DB or KB
OVERHEAD M: 2x 25kg, W:
3 3 SETS 30steps 60s
WALK (Holding 2 x 12-15kg
both overhead)

WORKOUT 5 AEROBIC TEST

Warm up:

500m row

10 Squats

5 Down ups

WK 1 WK 6
MAIN WORKOUT 15MINS AMRAP SCORE: SCORE:
500m Rower Or
1A
Ski Erg
1B 12 Squats

1C 10 Burpees
1A,1B,1C= ONE *use a Bike if no
ROUND Rower or Ski

41
 DAY 37

WARM UP
500m Row Or 5mins
Bike @80% Effort
12 x Banded Good
Mornings
12 x Cossack Squats
12 x KB/DB Banded (M: 22kg | L: 12-
Goblet squat 14kg)
12 x DB Seated
External Rotations
(both sides)

12 x Lying Y Raises

PART 1 - MAX DEADLIFT (CONVENTIONAL OR SUMO)

SETS REPS REST WEIGHT WK 1 WEIGHT WK6

1st 12 reps

2nd 8 reps

3rd 5 reps
90s-2mins
4th 3 reps

5th 1 Rep MAX

Try and Beat
6th
1RM if Possible

PART 2 - MAX BENCH (BARBELL OR DUMBBELL) CHEST PRESS

SET REPS REST WEIGHT WK1 WEIGHT WK6

1st 10

2nd 8

3rd 5

4th 3
90s - 2mins each set
You can attempt
a one rep max
5th (PLEASE MAKE
SURE YOU HAVE
A SPOTTER)

PART 3 - ACCESSORY WORK

ORDER EXERCISE SETS REPS TEMPO REST WEIGHT

Heavy DB/KB
1A 3 sets 10 2sec 45-60s
Goblet Squat
Single Leg Hip
1B 3 sets 10 Each Leg 2sec 45-60s
thrusts

Barbell Good
1B 2 sets 10 3sec 45-60s
Mornings
Split Stance DB
1C 2 sets 10 Each Leg 3sec 45-60s
Deadlifts

42
 CONT….

PART 4 - METCON “OREOBI”

21-15-9-6 For Time

REPS EXERCISE DB WEIGHT TIME WK 1: TIME WK 6:

21 DB THRUSTERS M:2 X 22.5kg

21 PUSH UPS W: 2 X 10kg

HANGING LEG
RAISES (Scaled:
21
Butterfly Sit ups) OR
(Rx+ Toes to bar)

15 DB THRUSTERS

15 PUSH UPS
HANGING LEG
15
RAISES
9 DB THRUSTERS

9 PUSH UPS
HANGING LEG
9
RAISES
6 DB THRUSTERS

6 PUSH UPS
HANGING LEG
6
RAISES

(FINISH 5-10mins cool down on a Bike to Flush the Legs)

43
 DAY 38

WARM UP
12 x DB
30 x bodyweight Seated
500m Row As quick as 10 x Gorilla
squat as quick as 10 x Cossack squats 5 x Walkouts External 12 x Lying Y Raises
you can Squats
you can Rotations
(both sides)

PART 1 (MAX BARBELL FRONT SQUAT)

SETS REPS REST WEIGHT WK 1 WEIGHT WK 6

1st 10 90s

2nd 6 90s

3rd 3 2mins

4th 1 Rep Max 2mins

Try and beat 1
5th
rep max
(YouTube: “Obivincent Front Rack Mobility” if you need extra Help with improving Front Rack Mobility)

PART 2 (1 REP MAX STANDING STRICT PRESS)

SETS REPS REST WEIGHT WK 1 WEIGHT WK 6

10 (Warm up
1st 60s
set)
2nd 3 (Keep light) 60s

2 (This should be
3rd Tough but still 2mins
manageable)

4th 1 Rep Max 2mins

Try and beat
5th
your 1 Rep Max

PART 3 (1 REP MAX STANDING PUSH PRESS)

SETS REPS REST WEIGHT WK 1 WEIGHT WK 6

10 (Warm up
1st 60s
set)
2nd 3 (Keep light) 60s

2 (This should be
3rd Tough but still 2mins
manageable)

4th 1 Rep Max 2mins

Try and beat
5th
your 1 Rep Max

PART 4 - ROWING ERG TEST (SORRY!!)

MAIN
WARM UP TIME WK 1: TIME WK 6:
WORKOUT
2000m MAX
3 x 500M Row 90sec
Rowing Erg For
rest in between.
time.

You should give

this absolutely
EVERYTHING!!

(FINISH 5-10mins cool down on a Bike to Flush the Legs)

44
 DAY 40

WARM UP

12 x DB Seated
20 x KB/DB
500m Row/Run Quick 10 x Banded Good 10 x Banded 10 x Banded External
10 x Cossack Squats Banded Goblet
as you can Mornings Rotations Pull Apart Rotations
squat
(both sides)

12 x Standing Y Raises

PART 1: BARBELL CYCLING

PREP: Using Half the weight Required for the workout Perform 1 Round of of the Main workout

Main Workout “DT”: WEIGHT SCALED weights TIME WK 1 TIME WK 6

Men: 70kg | M: 50-60kg

5 Rounds For Time of;
Women: 45kg W: 25-30kg
12 x DEADLIFTS

9 x HANG CLEANS

6 x PUSH PRESS/JERK

(Note: All 3 exercises

count as ONE round)

ALTERNATIVE: PERFORM THE EXERCISES USING A DUMBBELL IF YOU STRUGGLE WITH A BARBELL.

MEN: 2 x 25-30kg
12 X DB DEADLIFT TIME COMPLETED:
DB
WOMEN: 2 x 12-
9 X DB HANG CLEAN
14kg DB
RX+ M: 32kg Each
6 X DB PUSH PRESS
| W: 15kg Each

Please Remember these weights are Ideal

weights HOWEVER scale down if needed,
25-35kg means choose anywhere between
these 2 weights

(Rest 5-10mins Before Next workout)

PART 2: 15mins EMOM

Row OR Devil Bike
Min1 (M:20cal
W:15cal)
12 Burpees (Rx+
Min2
15)

Min3 Rest

Repeat x 5 Rounds

45
 DAY 41

WARM UP

20 x KB/DB
500m Row/Run Quick 10 x Banded Good 10 x Cossack
5 x Walk outs Banded Goblet
as you can Mornings Squats
squat

PART 1: 1 REP MAX BARBELL SQUAT

SETS REPS REST WEIGHT WK 1 WEIGHT WK 6

1st 10 90s

2nd 6 90s

3rd 3 2mins

4th 1 Rep Max 2mins

Try and beat 1

5th
rep max

PART 2: ACCESSORY WORK

ORDER EXERCISE SETS REPS TEMPO REST WEIGHT

Barbell split
squats (Can use 10 Reps Each
1A 4 2sec 60s
a Smith Leg
Machine)
DB Split Stance 12 Reps Each
1B 4 2sec 60s
Deadlifts Leg

LEG Press
(Alternative:
1B Heavy DB/KB 3 10 3sec 60s
NARROW stance
Goblet Squats)

DB Reverse
1C 3 10 Each Leg 3sec 60s
Lunges
(Rest 5mins then onto
the next Workout)

PART 3: LACTATE TEST

D) 12mins Time
A). Finish For Time as Cap …If you
B). You’ll need 1
Quick As possible; C). RX+ Weights don't finish in
Dumbbell,
This is all about M: 30kg 12 mins STOP
M: 20 - 25kg
Speed so give it W: 15kg and write
W: 10-12kg
EVERYTHING!! down your
score.
WARM UP;
50 Double/Single
Under
5 x DB Snatches
5 x DB Hang clean +
press

CONT…

46
DAY 6 CONT...

MAIN WORKOUT;

ORDER EXERCISES SCORE WK 1: SCORE WK 6:

30 x Double Unders Or
1
50 Singles

10 x Alternating Hang
2
DB Snatches

30 x Double Unders Or
3
50 Singles

10 x Alternating Hang
4
DB Clean and Press

30 x Unders Or 50
5
Singles
10 x Alternating Hang
6
DB Snatches

30 x Double Unders Or
7
50 Singles

10 x Alternating Hang
8
DB Clean and Press

30 X Double Unders Or
9
50 Singles

*200m Run OR 15cal Rowing is a good substitute if you are unable to skip.

*Alternating means 10 TOTAL each DB exercise.

(FINISH 5-10mins cool down on a Bike to Flush the Legs)

END OF TEST WEEK.

47
 DAY 43 FULL BODY WORKOUT

500M Row or Devil 10 Cossack 10 Lying 10 Banded or

5 Walkouts 10 Gorilla Squats
Bike Quick as You can Squat Hyperextensions Plate Y raises

ORDER EXERCISE SET REPS TEMPO REST(s)

1st 10 3sec 0

1A BARBELL BOX SQUATS 2nd 10 3sec 0

1st 10 1sec 60s

DB ALTERNATE
1B 2nd 10 1sec 60s
LUNGES

1st 12 2sec 0
MILITARY BARBELL
2A 2nd 12 2sec 0
PRESS

DB FLOOR CHEST 1st 12 2sec 60s

PRESS (CAN USE A
2B 2nd 12 2sec 60s
BAR OR SMITH
MACHINE )

INCLINE DB BICEP 1st 10 2sec 0

3A
CURLS 2nd 10 2sec 0

LYING TRICEPS DB
1st 10 2sec 0
3B EXTENSIONS

(Alternative; EZ BAR) 2nd 10 2sec 0

KNEELING JAVELIN
3C 1st 10 Each Arm 2sec 60s
PRESS
2nd 10 Earm Arm 2sec 60s

1st 10 1sec 0

4A CHIN UPS 2nd 10 1sec 0

HANGING OR LYING 1st 10 1sec 0

4B
LEG RAISES 2nd 10 1sec 0

4C LYING DRAGON FLAG 1st 3 6sec 45-60s

2nd 3 6sec 45-60s

48
DAY 44 ACTIVE RECOVERY

20min EMOM

ROWER OR DEVIL BIKE

1st Min Rx+
(M:15CAL | W: 12CAL)

2nd Min 12 X PUSH UPS 30mins

MOBILITY 101

1 SHOULDER CARS x5 Each Side

2 STANDING HIP CARS x 5 Each side

x 5 Hold for
REVERSE PLANK +
3 10sec each
HOLD
rep

4 JEFFERSON CURL x5

LYING BANDED DEAD x 10 each

5
BUGS side

MED BALL THORACIC

6 90sec-2mins
SPINE STRETCH

7 COW CAT STRETCH x 10

8 SCAPULA PUSH UPS x 10

60sec each
9 PIGEON STRETCH
side
10 ANKLE ROTATIONS 10 each side

(FOR FULL INSTRUCTIONS ON ALL OF THESE CHECK OUT THE MOBILITY PLAYLIST ON THE CROSSLIFTR YOUTUBE

49
 DAY 45 FULL BODY WORKOUT

WARM UP

10 Banded
500M Row or Devil 10 Lying 10 Banded front
10 Cossack squats 5 Walkouts 10 Gorilla Squats Scapula
Bike Quick as You can Hyperextensions raises
retractions

10 Banded Pull Apart

MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST(s) WEIGHTS

1st 10 (50%1rpm) 3sec 0

BARBELL REVERSE
1A 2nd 10 (50%1rpm) 3sec 0
LUNGES
3rd 10 (50%1rpm) 3sec 0

1st 10 2sec 60s

1B DB PUSH PRESS 2nd 10 2sec 60s

3rd 10 2sec 60s

1st 10 2sec 0

2A DEADSTOP DEADLIFTS 2nd 10 3sec 0

1st 12 2sec 45-60s

2B BANDED PUSH UPS 2nd 12 3sec 45-60s

1st 12 2sec 0

3A EZ BAR CURLS 2nd 12 3sec 0

1st 10 2sec 60s

DIPS (ALTERNATIVE;
3B 2nd 10 3sec 60s
DB PUSH UPS)

1st 10 @60% 1rm 2sec 0

4A FLAT BENCH PRESS 2nd 10 @60% 1rm 2sec 0

1st 10 2sec 60s

4B DB LATERAL RAISES
2nd 10 2sec 60s

ADVANCE PLANK
(Move shoulders and
arms further away
5 from the body) 1 1 Hold for 60s 30s
(ALTERNATIVE; DO A
NORMAL PLANK)

ALTERNATE
6A 1 and 2 10 1sec 0
SUPERMAN PLANK

6B SIDE PLANK TWIST 1 and 2 10 each side 1sec 30s

50
 DAY 47 SPRINT INTERVALS & MOBILITY

Treadmill/True form Runner/outdoor Running Intervals

DISTANCE REST TIME:

800m 3-4mins
800m 3-4mins
800m 3-4mins
800m 3-4mins
800m 3-4mins

Aim to keep a consistent time on your Sprints interval

MOBILITY 101

SHOULDER CARS x5 Each Side

STANDING HIP CARS x 5 Each side

x 5 (Hold for 10sec each
REVERSE PLANK + HOLD
rep)
JEFFERSON CURL x5

LYING BANDED DEAD BUGS x 10 each side

MED BALL THORACIC SPINE
90sec-2mins
STRETCH
COW CAT STRETCH x 10

SCAPULA PULL UPS 2 x 10

PIGEON STRETCH 60sec each side

ANKLE ROTATIONS 10 each side

(VIDEO DEMO ON THE CROSSLIFTR YOUTUBE MOBILITY PLAYLIST)

51
 DAY 50 FULL BODY WORKOUT

WARM UP
10
500M Row or
10 Lying Banded 10 Banded
Devil Bike Quick 5 Walkouts 10 Cossack Squat 10 Gorilla Squats
Hyperextensions front Rotations
as You can
raises
10 Banded Pull
Aparts
MAIN WORKOUT
ORDER EXERCISE SET REPS TEMPO (sec) REST(s) WEIGHTS

1st 10 (@50% 1rm) 2sec 0

1A TEMPO BACK SQUATS 2nd 10 (@60% 1rm) 2sec 0

3rd 8 (@70% 1rm) 2sec

1st 10 2sec 0
STADING DB PUSH
1B 2nd 10 3sec 0
PRESS
3rd 10 3sec 0

1st 12 3sec 60-90s

1C PUSH UPS 2nd 12 3sec 60-90s

3rd 12 4sec 60-90s

1st 10 1sec 0

2A ROMANIAN DEADLIFTS 2nd 10 2sec 0

3rd 10 2sec 0

1st 10 2sec 60s

2B PULL UPS 2nd 10 3sec 60s

3rd 10 3sec 60s

1st 12 2sec 0
3A
INCLINE DB CHEST
2nd 10 3sec 0
PRESS
3rd 8 4sec 0

1st 12 3sec 0

3B INCLINE BICEP CURLS 2nd 10 3sec 0

3rd 8 3sec 0

1st 12 2sec
LYING DB SKULL
3C 2nd 10 3sec 60s
CRUSHERS
3rd 8 3sec

CONT…

52
Day 50 Cont..

1st 12 3sec 0

4A CABLE FLYS 2nd 10 3sec 0

3rd 10 5sec 0

1st 12 3sec 0

4B CABLE PULL OVER 2nd 10 4sec 0

3rd 10 5sec 0

1st 10 3sec 60s

4C
CABLE ROPE TRICEPS OVER HEAD
2nd 10 3sec 60s
EXT
3rd 10 5sec 60s

53
 DAY 51 FUNCTIONAL TRAINING

WARM UP
500M Row or Devil
Bike Quick as You
can
10 Cossack squats

5 Walkouts

10 Gorilla Squats
10 Banded front
raises
10 Banded Pull
Aparts

ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

1 DB/KB TURKISH GET UPS 2 sets 5 (each side) 40s

45-
2 KANG SQUATS 2 sets 10 (each side)
60sec

KB/DB Cossack Squat (using one

3A kb/db... Holding the Weight 3 sets 12 2sec 0
similar to a Goblet squat)

3B KB FRONT RACK CARRIES 3 sets 15-20 steps 45s

KNEELING OR STANDING
4 3sets 10 EACH SIDE 2sec 45s
JAVELIN PRESS

5 HEAVY DB FARMERS CARRY 3 sets 20steps 60s

BARBELL TABATA
ORDER EXERCISE WORK|REST BARBELL WEIGHT RX+ WEIGHTS

20sec Amrap
1 SUMO HIGH PULLS Men: 42.5kg M: 50kg
Each Exercise

10sec rest
2 BURPEES OVER BAR After each Women: 25kg L: 35kg
exercise
3 HANG POWER CLEANS

4 BURPEES OVER BAR

5 FRONT SQUATS

6 BURPEES OVER BAR

7 DEADLIFTS

8 BURPEES OVER BAR

REST 2mins and Repeat Another Round

54
 DAY 53 FULL BODY WORKOUT

WARM UP

12 x DB
500M Row or
Seated
Devil Bike 10 Cossack 10 Gorilla 10 Lying 10 Plate Y
5 Walkouts External
Quick as You Squat Squats Hyperextensions raises
Rotations
can
(both sides)

MAIN WORKOUT
ORDER EXERCISE SET REPS TEMPO REST(s) WEIGHTS

1st 10 (60% 1rm) 3sec 0

1A BARBELL FRONT SQUATS 2nd 10 (70% 1rm) 3sec 0

1st 10 1sec 0

1B DB ALTERNATE REVERSE LUNGES 2nd 10 1sec 0

1st 10 2sec 60-90s

DB UNSUPPORTED BENT OVER
1C 2nd 10 2sec 60-90s
ROWS

1st 12 3sec 0
2nd
2A LAT PULL DOWN 10X10 3sec 0
(DROPSET)

1st 12 3sec 0
2nd
2B SEATED HAMMER CURLS 12 4sec 0
(DROPSET)

1st 12 3sec 60s

RESISTANCE BAND PUSH UPS
2C 2nd 12 4sec 60s
(Normal push is fine if no Band)

1st 10 4sec 0
3A FLAT BENCH (BAR OR DB) 2nd
8x8 3sec 0
(DROPSET)
LYING DB LYING TRICEPS
1st 10 3sec 0
EXTENSIONS
3B
2nd 10 4sec 0

SEATED LATERAL RAISES 1st 10 3sec 60s

3C
(ELBOWS IN) 2nd 10 4sec 60s

1st 10 2sec 0
4A DIPS
2nd 10 3sec 0

1st 10 3sec 0
4B BARBELL CURLS
2nd 10 4sec 0

1st 10 5sec 60s

ELBOWS IN PUSH UPS (TRICEP
4C
FOCUS) 2nd 10 5sec 60s

55
 DAY 54 CONDITIONING

WARM UP/ PREP WORK

500m Row @70% effort

12 DB Seated External Rotations (both sides)

5 Walkouts

6 Burpees into Explosive Jump

10 COSSACK SQUATS

10 GORRILA SQUATS

10 BARBELL JEFFERSON CURL

10 BARBELL CLEAN AND PRESS

PART 1 BARBELL CYCLING

EXERCISE (BARBELL) WEIGHT RX+ TIME:

1A 4 x DEADLIFT M: 42.5kg M: 60kg

1B 5 x POWER CLEANS 10Mins AMRAP W: 15kg W: 32.5kg

1C 6 x PUSH PRESS 7 X ROUNDS

DB ALTERNATIVE WEIGHT RX+

(USING 2 X DB) M: 2 X 25kg M: 2 x 30kg

1A 4 DEADLIFTS W: 2 X 10-12kg W: 2x 15kg

1B 5 x POWER CLEANS 7 X ROUNDS

1C 6 PUSH PRESS

REST 5-10mins

PART 2 CHIPPER WOD

ORDER EXERCISE TIME:

A 50 X DOUBLE UNDERS / 80 SINGLES

B 10 X BURPEES BOX JUMP OVER

C 50 X DOUBLE UNDERS / 80 SINGLES

D 10 X BURPEES BOX JUMP OVER

E 50 X DOUBLE UNDERS / 80 SINGLES

15mins TIME CAP
F 10 X BURPEES BOX JUMP OVER

G 50 X DOUBLE UNDERS / 80 SINGLES

H 10 X BURPEES BOX JUMP OVER

(If you can't skip. 400m run/20cal row or

10 x 10ft apart Shuttle spritns)

COOL DOWN

10 Mins on a Bike at very easy/steady pace

56
DAY 55 ACTIVE RECOVERY

20min EMOM

1st Min Rower Or Devil Bike (M:12cal | W: 10cal) Rx+ 30mins

10 x Down ups (Burpees without the jump at 12 Down

2nd Min M: 20cal | W: 15cal
the top) ups

MOBILITY 101

1 SHOULDER CARS x5 Each Side

2 STANDING HIP CARS x 5 Each side

x 5 Hold for
3 REVERSE PLANK + HOLD
10sec each rep
4 JEFFERSON CURL x5

5 LYING BANDED DEAD BUGS x 10 each side

MED BALL THORACIC SPINE
6 90sec-2mins
STRETCH
7 COW CAT STRETCH x 10

8 SCAPULA PUSH UPS x 10

60sec each
9 PIGEON STRETCH
side
10 ANKLE ROTATIONS 10 each side

(FOR FULL INSTRUCTIONS ON ALL OF THESE CHECK OUT MY MOBILITY PLAYLIST ON YOUTUBE.COM/OBIVINCENT

(VIDEO DEMO ON THE CROSSLIFTR YOUTUBE MOBILITY PLAYLIST)

57
 DAY 57 LEGS POSTERIOR

WARM UP

500m Row 10 x cossack 10 x Lying

30 x squats 5 x Walkouts 10 x Gorilla Squats
OR BIKE squats Hyperextensions

MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST(s) WEIGHTS

STANDING CALF 3sec and 1sec pause/squeeze

1 and 2 12 45s
RAISES at the top of the movement
1 (ON A MACHINE OR
4sec and 1sec pause/squeeze
HOLDING DB TO 3rd 12 45s
at the top of the movement
ONE SIDE)

1&2 10 3sec 60s

BARBELL BACK
2
SQUAT 3rd 6 @70% 1RM 2sec 60s

4th 3 @90% 1RM 2sec 60s

1st 12 2sec 60-90s

DB SPLIT SQUAT (If
you can't perform
3
this add more sets
to other exercises) 2nd 8 3sec 60-90s

3rd 8 4sec 60-90s

1st 10 4sec 0

2rd 8 3sec 0
ELEVATED BARBELL
4A
RDL 3th 6 3sec 0

1st 12 each leg 3sec 60-90s

ELEVATED REVERSE
4B 2nd 12 each leg 3sec 60-90s
LUNGES
3rd 10 each leg 4sec 60-90s

1st 3sec and 1sec pause/squeeze

LYING OR 10x8x8 60s
(DROPSET) at the top of the movement
5 STANDING LEG
CURL 2nd 4sec and 1sec pause/squeeze
8x8x8 60s
(DROPSET) at the top of the movement

METCON "BYE BYE LEGS"

60SEC BIKE OR
1A DB WEIGHT RX+ DB WEIGHT TIME:
ROWER
20 DB DEAD
1B M: 2 X 25kg M: 27.5 - 30kg
LIFTS
3 ROUNDS TOTAL
20 STEPS DB W: 2 x 10-
1C W: 15kg
WALKING LUNGES 12kg

ADD AN EXTRA ROUND IF NEEDED

58
 DAY 58 SHOULDERS/CORE

WARM UP
Rowing
15 DB
Tabata (20s 15 Standing Plate Y 15 Banded Pull
External 12 Hand release push ups
work, 10sec Raises Aparts
Rotations
rest x 8)
MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

1st 12 3sec 45s

CABLE FACE PULLS
2nd 12 4sec 45s
1 (Use Resistance band if
no Cable) 3rd (Drop
12 4sec 45s
set)

1st 10 @60% 1r m 2sec 45sec

2 BARBELL PUSH PRESS 2nd 8 @70%1rm 2sec 60sec

3nd 6 @80%1rm 1sec 60sec

1st 12 Each side 2sec 45s

LEAN AWAY LATERAL 2nd 12 Each Side 3sec 45s

3
RAISES (DB OR CABLE) 3 (Drop set) 10x6x6 3sec 45s

1st 12 2sec 45s

LEAN FORWARD 2st 10 2sec 45s

4 LATERAL RAISES (REAR
DELTS FOCUS) 3rd 10 2sec 45s

1st 12 2sec 0
CHEST SUPPORTED
5A 2nd 12 2sec 0
FRONT RAISES
3rd 12 2sec 0

1st 10 Each Arm 2sec 60s

KNEELING JAVELIN
5B 2nd 10 Each Arm 2sec 60s
PRESS
3rd 10 Each Arm sec 60s

ABS CIRCUIT

ORDER EXERCISE REPS SETS REST

CABLE OR BANDED
1A 12 2 0
KNEELING CRUNCHES
BANDED WOOD CHOP
1B (CAN USE A CABLE 10 each side 2 45s
MACHINE)

2A TOE TOUCHES 12 2 0

2B HOLLOW HOLD Till Failure 2 45s

3 MED BALL SLAMS 10 2 45s

59
 DAY 60 BACK & BICEPS

WARM UP
Rowing Tabata
(20s work,
10sec rest x 8)
10 x Scapula
Pull ups
10 x Banded
Scapula
retractions
10 x Banded
Pull Aparts
MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

WEIGHTED CHIN UPS 1st 8 2sec 45-60s

(use Resistance Bands)

1 2rd 8 2sec 45-60s
if needed

3rd 8 2sec 45-60s

1st 10 2sec 0
SINGLE ARM DB ROWS
2A (Alternative; Bench Pull
Over) 2rd 8 2sec 0

3rd 8 2sec 0

1st 10 2sec 60

2B DB BENCH PULL OVERS 2rd 10 3sec 60

3rd 10 4sec 60

1st 10 3sec 60s

TEMPO LAT PULL
3 2nd 8 4sec 60s
DOWNS
3rd (Drop set) 8X8 5sec 60s

1st 12 2sec 60s

BARBELL BICEP CURLS
2rd 8 3sec 60s
4
RX+ Use a Resistance
3rd 6 4sec 60s
band

12 Each
1st 2sec 45s
Arm
SINGLE ARM DB
5 2rd 8 Each Arm 4sec 45s
PREACHER CURLS
3rd 6 Each Arm 5sec 45s

CABLE ROPE CURLS

1 (Drop set) 10x6 5sec 60s
6
(If no Cable perform a
2 (Drops et) 10x6 5sec 60s
DB Hammer Curl)

CONT…

60
 FINISHER METCON

WEIGHT RX+ SCORE:

10 x Barbell Sumo High Pulls M: 42.5kg M: 60kg

10MINS AMRAP
10x Burpees over bar W: 25kg W: 40kg

(Alternative; 20cal row or Bike)

61
 DAY 61 CHEST/TRICEPS

WARM UP
Rowing
Tabata (20s 10 Banded Scapula
10 Banded front raises 10 Banded Pull Aparts
work, 10sec retractions
rest x 8)
MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST(s) WEIGHTS

BANDED PUSH UPS 1st 10 3sec 30s

BANDED PUSH UPS 2nd 10 4sec 30s

1
BANDED PUSH UPS 3rd 10 5sec 30s

1st 10 @60%1rm 3sec 60s

2nd 8 @70%1rm 3sec 60s

BARBELL CHEST PRESS (Use DB
2
if prefered) 3rd 4 @80%1rm 3sec 60s

4th 3 @90%1rm 1sec 60s

CABLE FLYS 1st (Drop set) 8x8x8 3sec 0

(Alternative; Incline Bench DB

3A 2nd (Drop set) 8x8x8 4sec 0
Flys)

CABLE ROPE TRICEPS PULL

1st (Drop set) 10x10x10 3sec 45-60s
DOWN
3B
(Alternative; Seated Over head
2nd (Drop set) 10x10x10 4sec 45-60s
Triceps Ext)

WIDE DIPS (Focusing on chest) 1st 8 2sec 60

NARROW DIPS (Triceps focus) 2nd 8 2sec 60

4
WIDE DIPS (Focusing on chest) 3rd 8 3sec 60

(Perform these weighted if

possible)

1st 10 3sec 0

5A DB ELBOWS IN PUSH UPS 2nd 10 3sec 0

3rd 10 3sec 0

1st 10 3sec 45-60s

PLANK PRESS (Scaled: Elbows
5B 2nd 10 3sec 45-60s
in push ups)
3rd 10 3sec 45-60s

CONT…

62
 DAY 61 SPRINT INTERVALS

DISTANCE REST TIME

150m 60s

150m 60s

150m 60s

150m 60s

150m 60s

150m 60s

The Goal is CONSISTENSY .. Try and either match your time or beat it every round.

63
 DAY 62 LEGS ANTERIOR

WARM UP

500m Row 30 x squats as quick as 10 x Cossack 10 x Lying

5 x Walkouts 10 x Gorilla Squats
OR BIKE you can squats Hyperextensions

MAIN WORKOUT

ORDER EXERCISE SETS REPS TEMPO REST(s) WEIGHTS

STANDING CALF
RAISES
3sec and 1sec pause/squeeze
1,2,3 12 0
1A (ON A MACHINE OR at the top of the movement
HOLDING DB TO ONE
SIDE)

1st 20 STEPS 2sec 45s

WALKING DB LUNGES
1B (Can be Done
Alternated in one spot) 2nd 20 STEPS 2sec 45s

3rd 20 STEPS 2sec 45s

2sec and 1sec pause/squeeze

1st 15 60-90s
at the top of the movement
LEG EXTENSIONS
3sec and 1sec pause/squeeze
2nd 10 45s
2 at the top of the movement

*If you can't perform

3rd
this add more sets to 8x8x8 3sec 45s
(DROPSET)
other exercises

1st 12 2sec 0

2nd 10 (60% 1RPM) 3sec 0

BARBELL FRONT
3A
SQUATS 3rd 6 (@70% 1RPM) 3sec 0

4th 3 (@80% 1RPM) 2sec 0

1st 12 each leg 3sec 60s

2nd 12 each leg 3sec 60s
DB SPLIT SQUATS
3B 3rd 10 each leg 4sec 60s

4th 10 each leg 4sec 60s

METCON "BYE BYE LEGS"

RX+ DB
1A 60SEC LEG ONLY Bike DB WEIGHT TIME:
WEIGHT
10 x DB BOX STEP
1B OVERS (M: 24" BOX | M: 2 X 25kg M: 27.5 - 30kg
W: 20" BOX) 3 ROUNDS TOTAL
W: 2 x 10-
W: 15kg
12kg

ADD AN EXTRA ROUND IF NEEDED

64
 DAY 64 LEGS & ACCESSORY WORK

WARM UP
500m Row
OR Run As 30 x squats as quick as 10 x Cossack 10 x Lying
5 x Walkouts 10 x Gorilla Squats
quick as you you can squats Hyperextensions
can
MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST(s) WEIGHTS

1st 12 3sec 60s

2nd 8 (@70% 1RM 2sec 90s

1 FRONT SQUAT
3rd 5 (@80% 1RM 2sec 90s

4th 3 (@90%1RM 1sec 90s

1st 10 3sec 60s

2nd 10 3sec 60s

2 BARBELL HIP THRUSTS
3rd 10 3sec 60s

4th 10 3sec 60s

1st 10 EACH LEG 3sec 60s

DB SPLIT SQUATS OR
2nd 10 EACH LEG 3sec 60s
USE A BARBELL
3
3rd 8 EACH LEG 3sec 60s

4th 8 EACH LEG 3sec 60s

BARBELL BOX STEP

1st 10 1sec 60-90s
UPS
MEN: 20-24" BOX 2nd 10 1sec 60-90s
4
WOMEN: 18-20" BOX 3rd 10 1sec 60-90s

4th 10 1sec 60-90s

1st 10 3sec 60s

BARBELL SPLIT 2nd 10 3sec 60s

5
STANCE DEADLIFTS
3rd 10 4sec 60s

METCON FINISHER

3 ROUNDS
EXERCISE WEIGHTS RX+ WEIGHTS TIME:
FOR TIME
MEN: 2 x 30kg
1A 1min LEG ONLY BIKE MEN: 2 x 25kg DB
DB
WOMEN: 2 x WOMEN: 2 x
1B 20 X DB DEADLIFTS
10-12Kg DB 15Kg DB
20 STEPS DB
WALKING LUNGES OR
1C CAN DO
ALTERNATING IN ONE
SPOT
ADD AN EXTRA ROUND OR 2 IF TIME PERMITS

65
 DAY 65 CHEST/TRICEPS

WARM UP
Rowing
10 Banded
Tabata (20s 10 Banded Pull 20 Hand release
10 Banded front raises Scapula
work, 10sec Aparts push ups
retractions
rest x 8)
MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST(s) WEIGHTS

1st 12 2sec 0

2nd 12 3sec 0
INCLINE DB BENCH
1A
PRESS 3rd 10 3sec 0

4th 8 4sec 0

1st 10 2sec 45s

2nd 10 2sec 60s

1B PLANK PRESS
3rd 10 2sec 60s

4th 10 2sec 60s

LYING TRICEPS DB 1st 10 3sec 60s

2 EXTENSION (Skull
Crushers) 2nd 8 3sec 60s

3rd 8 2sec 60s

DIPS (LEAN 1st 10 3sec 60s

3 FORWARD, CHEST
FOCUS) 2nd 8 4sec 60s

3rd 8 4sec 60s

1st 10 @70% 1rm 4sec 60s

FLAT BENCH DB CHEST
4 2nd 10 @70% 1rm 4sec 60s
PRESS
3rd 10 @70 1rm 4sec 60s

CABLE TRICPES OVER 1st 10 4sec 45s

HEAD EXTENSION (IF
5
NO CABLE CHANGE TO
DB OVER HEAD EXT) 2nd 8 3sec 45s

3rd 8 3sec 45s

CONT…

66
FINISHER "CORE OF STEEL"

EXERCISE SETS REPS REST

Stability Ball Jack
1A knife (Or TRX jack 2sets 10 0
knife)
Stability Ball Rollouts
1B 2 sets 10 0
(Or TRX Superman)
Alternating Superman
1C 2 sets 10 45s
Plank

MAX BURPEES

RX+
5min max
Use a
Burpees (As many
DEATH BY BURPEES SCORE: Weighted Vest
as possible in
5mins)

67
 DAY 67 BACK & BICEPS

WARM UP
Rowing
10 x Banded
Tabata (20s 10 x Banded Pull 10 x Banded Pull
10 x Scapula Pull ups Scapula
work, 10sec Aparts downs
retractions
rest x 8)
NEGATIVE TRAINING

ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

NEGATIVE PULL UPS 1st 2 8-10sec 45s

Perform Negatives or
1
assisted with Bands if
needed
2nd 6 3sec 60s

3rd 5 4sec 60s

5sec Eccentric,
1st 6 and 3sec hold at 45s
the top of the curl

5sec Eccentric,
2 BARBELL BICEP CURLS 2nd 5 and 3sec hold at 60s
the top of the curl

3rd 3 10sec 60s

10-12 Warm up
1st 1sec 45s
set

2nd 6 2sec 60s

3 RACK PULLS
3rd 6 3sec 60s

4th 6 3sec 60s

1st 10 3sec 0

2nd 6 5sec 0
4A LAT PULL DOWN
3rd 3 10sec 0

1st 8 3sec 45s

2nd 6 5sec 60s

HEAVY HAMMER
4B
CURLS 3rd 3 10sec 60s

1st 10 3sec 0

2nd 8 5sec 0
CABLE OR BENCH
5A
PULL OVER 3rd 4 6sec 0

1st 10 3sec 60s

SEATED CABLE ROW
5B 2nd 8 5sec 60s
(Alternative; DB rows)
3rd 4 6sec 60s

CONT…

68
 DAY 67
DEATH BY DEVIL PRESS (15MINS AMRAP)
METCON

EXERCISE DB WEIGHTS RX+ WEIGHT SCORE:

500m Rower OR 400m

1A M: 2 X 22.5kg M: 2 X 25-27.5kg
Run

1B 1 X DB COMPLEX** W: 2 X 10-12kg W: 2 X 15kg

**holding 2 DB Perform;

A) 3 x DB Burpee

B) into 3 x DB Push up
C) 3 x DB RENEGADE
ROWS
D) into 3 x Double DB
CLEAN+PRESS

NOTE: Perform 500m row and 1 DB COMPLEX (DB Complex = 3 DB Burpees x 3 DB Push Up x 3 DB renegade rows x 3 DB clean + press = ONE
Complex) and this counts as 1 Round!! Keep going till 15 mins is up and write your score.

69
 DAY 68 LEGS

WARM UP
500m Row
OR Run As 30 squats as quick as 10 Lying
10 Cossack squats 5 Walkouts 10 Gorilla Squats
quick as you you can Hyperextensions
can
MAIN WORKOUT

ORDER EXERCISE SETS REPS TEMPO REST (s) WEIGHTS

1st 12 1sec 45s

2nd 10 2sec 60s

1 SUMO DEADLIFT
3rd 8 2sec 60s

4th 8 2sec 60s

1st 10 2sec 0
GLUTE HAM RAISE
2nd 10 3sec 0
(Use GHD, LAT Pull
2
down or Smith 3rd 10 4sec 0
Machine)

1st 12 EACH LEG 2sec 45s

BARBELL OR SMITH 2nd 10 EACH LEG 3sec 60s

3 MACHINE SPLIT
SQUAT 3rd 8 EACH LEG 3sec 60s

4th 8 EACH LEG 4sec 60s

ELEVATED RDL 1st 10 3sec 45s

You can use a DB as

4 2nd 10 3sec 45s
Alternative

3rd 10 3sec 45s

STANDING CALF 1st 12 3sec 30s

RAISES MACHINE
5 (ALT: at the end of a 2nd 12 4sec 30s
step holding onto a
DB) 3rd 12 5sec 30s

FINISHER 10mins AMRAP

ROUNDS
EXERCISE RX+
COMPLETED:
10x Burpees Box Jump
1A 12 Burpees
over (M: 24" | W:20")

40x Double Unders or 50 Double

1B
60 Singles Unders

12x DB OR KB Goblet 15 Goblet

1C
Squats Squats

70
 DAY 69 SHOULDERS & CONDITIONING

WARM UP
Rowing
10 Banded
Tabata (20s 10 Banded Pull 20 Hand release
10 Banded front raises Scapula
work, 10sec Aparts push ups
retractions
rest x 8)
MAIN WORKOUT

ORDER EXERCISE SETS REPS TEMPO REST(s) WEIGHTS

1st 10 2sec 30s

1 FACE PULLS 2nd (DROP SET) 10x10 3sec 45sec

3rd (DROP SET) 10x10 3sec 45sec

1st 10-12 Warm up 1sec 60sec

BARBELL MILITARY 2nd 10 (@70% 1RM) 2sec 60sec

2 PRESS (use DB if an
issue with barbells) 3rd 6 (@80% 1RM) 2sec 60sec

4th 3 (@90% 1RM) 2sec 60sec

1st 12 each side 3sec 45s

2nd 12 each side 3sec 45s

BENCH INCLINE DB
3
LATERAL RAISES 3rd 12 each side 3sec 45s

1st 12 1sec 0

2nd 12 3sec 0
4A SEATED ARNIE PRESS
3rd 12 4sec 0

1st 15 2sec 60s

CHEST SUPPORT
4B 2nd 15 2sec 60s
FRONT RAISES
3rd 15 2sec 60s

CONT…

71
 METABOLIC CONDITIONING

WOD 1: 21-15-9

21 X DEADLIFTS WEIGHTS RX+ TIME

21 x PUSH UPS M: 100KG M: 120kg

COMEPLETE 15 X DEADLIFTS W: 45kg W: 60kg

FOR TIME;
15 X PUSH UPS

9 X DEADLIFTS

9 X PUSH UPS

WOD 2: SPRINT INTERVALS

ORDER INTERVALS TIME

1 400M SPRINT

2 400M SPRINT

3 400M SPRINT REST 90s EACH

4 400M SPRINT INTERVAL

5 400M SPRINT

6 400M SPRINT

END OF THE WEEK 10.

RE DO TEST WEEK.

72
 COPYRIGHT: OBIVINCENT
THIS EBOOK IS INTENDED FOR PERSONAL USE ONLY AND NOT TO
BE DUPLICATED OR REPRODUCED FOR SALE. ALL RIGHTS
RESERVED!

73