Monday
Overhead Squat
7 x 7
V Grip Pull Ups
7 x Max Reps
Every 3 Minutes
Hang Clean
7 x 1
Every Minute on The Minute
Workout of The Day
3 Rounds
30 GHD Sit Ups
40 Unbroken Double Unders
500 Meter Row
Tuesday
Back Squat
7 x 7
Dips
7 x Max Reps
Every 3 Minutes
Romanian Deadlifts
7 x 10
French Press
7 x 15
Every 3 Minutes
5 Minute AMRAP
5 Burpee Pull Ups
10 Toes to Bar
5 Handstand Push Ups
1 Minute Rest
5 Minute AMRAP
5 Box Jump Overs
15 Kettlebell Swings
5 Box Jumps
1 Minute Rest
800 Meter Jog Cool Down
Wednesday
Cardio
Thursday
Flat Bench Press
6 x 5
Toes to Bar
6 x 10
Every 2 Minutes
Incline Bench Press DB
5 X 10
GHD Sit Ups
5 x 15
Every 2:30 Minutes
Flat Bench Dumbell
5 x 10
Russian Twist
5 x 20-30
Every 2:30 Minutes
Workout of The Day
40-30-20-10
Push Ups
Sit Ups
Squats
Friday
Barbell Row
5 x 8
T Bar Row
5 x 8
Friday
Pendlay Row
Single Arm Row
