Fitness 1-5 January 2018

Fitness 1-5 January 2018

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

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