Sheet1AMondayTuesdayWednesdayThursdayFridaySaturdayPress 2x5, 1x5+interval runBench 2x5, 1x5+interval runPress 2x5, 1x5+long distance runweighted chin 2x6-8row 2x6-8weighted chin 2x6-8Squat 2x5, 1x5+Deadlift 5+Squat 2x5, 1x5+abs 2x6-8abs 2x6-8abs 2x6-8ladders: ladders: ladders: ladders: ladders: ladders: push uppush uppush uppush uppush uppush uppull uppull uppull uppull uppull uppull upVC burpeesVC burpeesVC burpeesVC burpeesVC burpeesVC burpeesneck extensionsneck extensionsneck extensionsBBench 2x5, 1x5+interval runPress 2x5, 1x5+interval runBench 2x5, 1x5+long distance runrow 2x6-8weighted chin 2x6-8row 2x6-8Squat 2x5, 1x5+Deadlift 5+Squat 2x5, 1x5+abs 2x6-8abs 2x6-8abs 2x6-8ladders: ladders: ladders: ladders: ladders: ladders: push uppush uppush uppush uppush uppush uppull uppull uppull uppull uppull uppull upVC burpeesVC burpeesVC burpeesVC burpeesVC burpeesVC burpeesneck extensionsneck extensionsneck extensions

Sheet2

Sheet3