Fitness 10-15 June 2019

Fitness 10-15 June 2019

Monday

Flat Bench Press
5 x 7
Machine Row
5 x 10
GHD Sit Ups
5 x 12
Every 3 Minutes

Incline Bench Press DB
4 X 10
SIngle Arm Row
4 x 10/10
Hollow Rocks
4 x 25
Every 3 Minutes

Dips
3 x Max Reps
Strict Pull Ups
3 x Max Reps
Traditional Sit Ups
3 x Max Reps
Every 3 Minutes

Workout of The Day
3 Rounds
500 Meter Row
400 Meter Run

Tuesday

Front Squat
6 x 5
French Press
6 x 10
Every 2:30 Minutes

Back Squat
4 x 8
Rope Climb
4 x 4
Every 3 Minutes

Workout of The Day
5 Rounds On The 5:00
10 Ring Rows (feet elevated)
21/15 Calorie Row
10 – 8 – 6 – 4 – 2 Deadlifts 225/155

Wednesday

Workout of The Day

For Time (Teams of 2 | 30 Minute Cap)
160/120 Calorie Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs 24”/20
50 Wall Balls
50 Toes to Bar
50 Box Jump Overs 24”/20
50 Wall Balls
50 Toes to Bar
50 Box Jump Overs 24”/20
50 Wall Balls

Then

15 Minutes Stairmaster

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