#killersprints

[3monthplan]

Workout

Day 13

Incline bench press (smith machine) 40kg 5x10

L-sit pullup 10/8/6

L-sit hold 3x15secs

Dumbbell bench press 22kg 3x15

Ez bar curl 3x15

Dumbbell curl 8kg x20

Incline dumbbell fly 10kg 3x15

Overhead pull 20kg 3x8

Skipping/situp tabata 20/10 8 rounds

Situp claps x50

Pull up x10

Shuttle runs 15 minutes

[3monthplan]

Workout

Day 12

Bike 10 minutes 90rpm

Boxing 20/10 8 rounds

Ball throws 3kg 20/10 8 rounds

Seated Row 20kg 3x15

Back fly 10kg 3x15

Single arm row 24kg 3x15

Pull down 3x15 24kg

Incline sprints 15% 

3 minutes 10km 20/20

3 minutes 12km 20/20

4 minutes 15kg 10/10