Fitness 11-15 September 2017

Fitness 11-15 September 2017

High Row or Seated Cable Row
4 x 10
GHD Sit Ups
4 x 25
Every 2:30 Minutes

Single Arm Row
4 x 10
Hollow Rocks
4 x 20
Every 2:30 Minutes

T Bar Row
4 x 10
Knees to Elbows
4 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
50 Double Unders
40 Traditional Sit Ups
30 Ring Rows

Tuesday

Incline Bench Press DB
5 x 10
Barbell Rollout
5 x 10
Every 2:30 Minutes

Flat Bench Press
5 x 10
Side Bends
5 x 15/15
Every 2:30 Minutes

Workout of The Day
5 Rounds
12 Dips
20 Wall Balls
12 Toes to Bar

Wednesday

Back Squat
6 x 6
Leg Lifts
6 x 20
Every 2:30 Minutes

Front Squats
3 x 8
GHD Sit Ups
3 x 25
Every 3 Minutes

Workout of The Day
1-2-3-4-5-6-7-8-9-10
Deadlift 275/205
Bar Facing Burpees

then

1200 Meter Cool Down

Thursday

Workout of The Day
1200 Meter Row
800 Meter Run
1200 Meter Row
800 Meter Run
1200 Meter Row

then extensive mobility

Friday

Single Arm Row
6 x 10
GHD sIT uPS
6 X 25
eVERY 2:30 Minutes

Workout of The Day
TK”
20 mINUTE AMRAP
8 Strict Pull Ups
8 Box Jumps 36/30
12 Kettlebell Swings 2.0/1.5

Rest 2 Minutes
2k Row

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