Monday
Flat Bench Press (db)
6 x 10
Machine Row
6 x 10
GHD Sit Ups
6 x 10
Every 2:30 Minutes
Flat Bench Barbells
6 x 10
Kettlebell Row
6 x 10
Russian Twist
6 x 20
Every 2:30 Minutes
Workout of The Day
10-9-8-7-6-5-4-3-2-1
Dips
Pull Ups
Box Jump Overs
Tuesday
1 Mile Run
3 Rounds
5 Push Ups
10 Ring Rows
15 Squats
3 Rounds
5 Pull Ups
10 Burpees
15 Box Jumps
3 Rounds
10 Med Ball Cleans
15 Sit Ups
20 Wall Balls
3 Rounds
10 GHD Sit Ups
15 Bench Dips
20 Russian Twists
3 Rounds
20 Calories Air Bike
30 Calories Ski Erg
40 Calories Rower
15 Minutes Stairmaster
Wednesday
Front Squat
6 x 8
French Press
6 x 10
Every 2:30
Deadlift
7 x 3
Triceps Extensions
7 x 10
Every 2 Minutes
Workout of The Day
Stairmaster
30 Minutes Level 10-12
Friday
T Bar Row
5 x 10
Box Jumps
5 x 10
GHD Sit Ups
5 x 10
Every 3 Minutes
Pull Ups
3 x 10
Wall Balls
3 x 15
Hollow Rocks
3 x 30
Every 3 Minutes
Machine Row
4 x 10
Push Ups
4 x 10
Slam Ball with Rotation
4 x 5/5/5
Every 3 Minutes
Workout of The Day
2k Row
or
1 Mile Run
