Fitness 11-15 November 2019

Fitness 11-15 November 2019

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

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