Back Squats
6 x 10
Toes to Bar
6 x 10
Every 2:30 Minutes
Walking Lunges DB
3 x 30
Russian Twist
3 x 30
Every 2 Minutes
Workout of The Day
15 Minute AMRAP
21/15 Calorie Bike
18 Jump SQuats
15 ghd Sit Ups
12 paralette Push-ups
Tuesday
Seated Shoulder Press
6 x 10
EZ Curl
6 x 10
Every 2:15 Minutes
Shoulder to Overhead
5 x 10
Hammer Curl
5 x 10
Every 2:30 Minutes
Lateral Raise
4 x 15
Ring Rows
4 x 15
Every 2 Minutes
Workout of The Day
4 Rounds
12 Dumbbell Snatches 70/35
15 Chest to Bar Pull Ups
400 Meter Run
Wednesday
Deadlift
5 x 7
Slam Ball with Rotation
5 x 7/7
French Press
5 x 10
Every 3 Minutes
Leg Curl
3 x 10
Tricep Extension
3 x 10
Every 2 Minutes
Dumbell Romanian Deadlifts
3 x 10
Bench Dips
3 x 10
Every 2 Minutes
3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps 24/20
Rest 1 Minute
800 Meter Jog Cool Down
Thursday
Workout of The Day
Friday
Flat Bench Press
6 x 8
GHD Sit Ups
6 x 15-20
Every 2:30 Minutes
Weighted Dips
5 x 8
V Ups
5 x 15
Every 2:30 Minutes
Incline Dumbell Press
4 x 10
Hollow Rocks
4 x 30
Every 3 Minutes
Workout of The Day
8 Minute AMRAP
10 Wall Balls
10/7 Calorie Air Bike
