Monday
Close Grip Bench Press
6 x 10
Hammer Curl
6 x 10
GHD Sit Ups
6 x 10
Every 2:30 Minutes
Seated Shoulder Press
4 x 10
Barbell Curl
4 x 10
Knees to Elbows
4 x 10
Every 2:30 Minutes
Workout of The Day
30-20-10-20-30
Kettlebell Swings 2,1.5
Push-ups
Tuesday
Hang Clean + Front Squat
6 x 2 + 3
French Press
6 x 10
Every 2:30 Minutes
Back Squat
3 x 8
Triceps Extension
3 x 15
Every 3 Minutes
Workout of The Day
3 Rounds
30 DB Walking Lunges 30/15
20 GHD Sit Ups
10 Burpee Pull Ups
Rest 2 Minutes
3 Rounds
50 Slideboards
25 Sit Ups
Wednesday
2 Rounds
In 8 Minutes complete
1.5/1.2 Mile Air Bike
20 Wall Balls
Then AMRAP
Double Unders
Rest 2 Minutes
In 8 Minutes complete
1000m Row
Then AMRAP
20 Burpees
Then AMRAP
Butterfly Sit-ups
Then Mobility
Thursday
Deadlift
6 x 3
Hollow Rocks
6 x 30
Every 2:30 Minutes
Workout of The Day
1-2-3-4-5-6-7-8-9-10
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155
Rest 2 Minutes
20-30 Minutes Stairs
Friday
Seated Shoulder Press
5 x 10
Strict Pull Ups
5 x 10
Every 2:30 Minutes
Dips
5 x 10
Ring Rows
5 x 15
Every 2:30 Minutes
Workout of The Day
4 Rounds
20 Paralette Push Ups
3 Rope Climbs
20/15 Calorie Bike
Rest 1 Minute
