Monday
Every 2 min for 14 min
4X130 deadlifts
3X100kg bench press
Evening 10km run in under 40min
Tuesday
10-1 Heaves
20-2ml press
30-3 V-sit ups
40-4 front squats
50-5 push ups
Wedensday
5x5 push press 60kg
Endurance: 300kb swings, every minute 5 burpies
Thursday
swim 25m freestyle 10 min rest
400m swim any stroke at own pace
Friday
4X10 back squat 80kg
4x10 dumbell lunges W/ 20kg dumbells
4X10 h i p bridge 50kg using a bench
sprint 500 meters then do 20 push ups X7
Week end rest
pre work out Cliff bar 30min prior to starting
post work out Musashi shake (lean muscle) within 30 min after
i have to do all that for my job though you can probably make an educated guess what that is