Fitness 15-19 July 2019

Fitness 15-19 July 2019

Monday

Back Squats
7 x 7
Rope Climbs
7 x 2
Every 2:30 Minutes

Deadlifts
3 x 10
Push Ups
3 x 20
Every 2:30 Minutes

Workout of The Day
2 Rounds
800 Meter Run
30 Wall Balls
20 GHD SIt Ups
10 Burpee Pull Ups

Tuesday

Flat Bench Press BB
6 X 10
Strict Pull Ups
6 x 8
Every 2:30 Minutes

Incline Bench Press DB
4 X 10
Barbell Row
4 x 8
Every 2:30 Minutes

Shoulder to Overhead
3 x 10
Single Arm Row
3 x 10/10
Every 2:30

Workout of The Day
3 Rounds
10 Medicine Ball Clean
20 Russian Twist
10 Wall Balls
20 Calories Air Bike

Wednesday

1200 Meter Run
30 Traditional Sit Ups
20 Ring Rows
10 Push Ups
1000 Meter Run
30 Hollow Rocks
20 Burpees
10 Pull Ups
800 Meter Run
30 Butterfly Sit Ups
20 Kettlebell Swings
10 Ring Rows
600 Meter Run
30 Leg Lifts
20 Hollow Rocks
10 Toes to Bar
400 Meter Run
30 Wall Balls
20 GHD Sit Ups
10 Jumping Pull Ups

then
15 Minutes Stairs
15 Minutes Mobility

Friday

Dips
5 x 10
Pull Ups
5 x 10
Every 2:30 Minutes

Seated Shoulder Press
5 x 10
Machine Row
5 x 10
Every 2:30 Minutes

French Press
4 x 15
Hammer Curl Alt.
4 x 20
Every 2 Minutes

WOd
1000 Meter Row
1 Mile Run
1 Mile Air Bike
1000 Meter Ski Erg

then Mobility

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