Fitness 11-14 March 2019

Fitness 11-14 March 2019

Monday

Flat Bench Press
5 x 8
Side Bends
5 x 12/12
Every 2:30 Minutes

Incline Bench Press
5 x 10
Kettlebell Row
5 x 10
Every 2 Minutes

Workout of The Day
5 Rounds
10 Dips
15 GHD Sit Ups
10 Strict Pull Ups
15 Wall Balls

then
1200 Meter Jog

Tuesday

Front Squat
4 x 10
Arm Circles and Shoulder Rolls
4 x 10/10/5/5
Every 3 Minutes
Mobility

Walking BB Lunges
3 x 20
Russian Twists
3 x 50
Every 3 Minutes

DB Box Step Ups
2 x 30
Rope Climbs
2 x 3 Ascents
Every 2:30 Minutes

Workout of The Day

3 Rounds
12/12 Single Arm Swing
18 Calories Air Bike
24 Kettlebell Taps
36 Jump Rope Crossovers
400 Meter Run

Wednesday

Workout of The Day
1000 Meter Row
1200 Meter Run
1000 Meter Row
1200 Meter Ski Erg
1000 Meter Row
1.2 Mile Air Bike
1000 Meter Row

then Mobility

Thursday

Back Squats
6 x 10
GHD Sit Ups
6 x 12
Bench Dips
6 x 6/6
Every 2:30 Minutes

Romaninan Deadlifts
3 x 10
Ring Rows
3 x 10
Triceps Extension
3 x 10
Every 2:30 Minutes

Bumper Reverse Lunges
3 x 10/10
French Press
3 x 10
Every 2:30 Minutes

Workout of The Day
3000 Meter Row

then Mobility

Friday

Deadlift
6 x 5
Stretch
Every 3 Minutes

Workout of The Day
21-18-15-12-9-6-3
Russian Kettlebell Swings 1.5/1.0

After Each Round
15 Traditional Sit ups
30 Double Unders

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