Monday
Warm Up
200 Meter Jog
15/10 Calorie Bike
10 Burpees
50 Double Unders
10 Burpees
15/10 Calorie Bike
200 Meter Jog
15 Minutes Mobility
“Pyramid Helen”
Run 1200 meters
63 Kettlebell swings 1.5/1
36 Pull-ups
Run 800 meters
42 Kettlebell swings 1.5/1
24 Pull-ups
Run 400 meters
21 Kettlebell swings 1.5/1
12 Pull-ups
Then Mobility
Tuesday
Front Squat
7 x 5
Weighted Dips
7 x 5
Every 2:30 Minutes
Workout of The Day
30-20-10
Hang Squat Cleans 75,55
Dips
Wednesday
21-18-15-12-9
Wallballs 20/14
Pull-ups
Calorie Row
200 Meter Run After Each Round
then
50 Calories Ski Erg
50 Calories Air Bike or 10 Minutes Stairmaster
Thursday
For Time:
1500m Row
50 burpees or Calories Air Bike
150 Double Unders
1500m ski
1.5 Mile Run
Friday
Deadlift
4 x 7
French Press
4 x 10
Every 2 Minutes
Deadlift
3 x 10
Triceps Extensions
3 x 10
Every 3 Minutes
Workout of The Day
20 Minute AMRAP
10 Burpees
20 Squats to Med Ball
30 Sit Ups
40 Russian Twists
Monday
21 Front Squats 135,95
5 Rope Climbs
15 Front Squats
4 Rope Climbs
9 Front Squats
3 Rope Climbs
