Monday
Back Squat
7 x 6
Strict Pull Ups
7 x Max Reps
French Press
7 x 10
EVery 3 Minutes
Curtsy Squats
4 x 10/10
Hollow Rocks
4 x 25
Every 2:30 Minutes
Slideboards
3 x 50
GHD Sit Ups
3 x 15
Every 2;30 Minutes
Workout of The Day
15-12-9-6-3:
Deadlifts 185/135
Barbell Facing Burpees
Tuesday
Dips
5 x Max Reps
Hammer Curls
5 x 10
Every 2 Minutes
Seated Dumbell Press
5 x 10
Barbell Curl
5 x 10
Every 2:30 Minutes
Workout of The Day
3 Rounds
400 Meter Run
21 Kettlebell Swings 1.5/1.0
12 Box Jumps 30/24
then
15 Minutes Stairmaster Fatburner
Wednesday
1 Mile Colusa Run
5 Rounds
15 Wall Balls
10 Ring Rows
5 Burpee Pull Ups
then
1 Mile Air Bike
5 Rounds
15 Power Swings 1.5/1.0
10 GHD Sit Ups
5 Reverse Hyperextensions
then
1609 Meter Row
Then 10 Minutes Stairmaster Level 10-12 Fatburner
Thursday
Front Squats
6 x 5
Bench Dips
6 x 10
Every 2 Minutes
Close Grip Bench Press
6 x 10
Power Clean
6 x 3
Every 2:30 Minutes
Workout of The Day
500 – 400 – 300 – 200 – 100
Meter Row
50 – 40 – 30 – 20 – 10
Traditional Sit Ups
Friday
Workout of The Day
2 Rounds
800 Meter Run
30 Dumbbell Snatches 50/35
400 Medicine Ball Run
15 Burpee Pull Ups
10 Burpee Box Jumps 24/20
Then
20 Minutes Stairmaster Level 12
