Monday
Incline Press db
5 x 10
T Bar Row
5 x 10
GHD Sit Ups
5 x 10
Every 3 Minutes
Shoulder to Overhead
5 x 8
Single Arm Row
5 x 10/10
Russian Twists
5 x 30
Every 3 Minutes
Workout of The Day
25-20-15-10-5
Push Ups
Sit Ups
Kettlebell Swings
10 Calories Air Bike after every round
Tuesday
Back Squats
6 x 8
Triceps Extensions
6 x 10
Hollow Rocks
6 x 15
Every 3 Minutes
Power Cleans
6 x 5
Bench Dips
6 x 10
Butterfly Sit Ups
6 x 15
Every 3 Minutes
Workout of The Day
3 Rounds
30 Walking Lunges 20/10
10 Burpees
10 Knees to Elbows
400 Meter Run
Wednesday
1 Mile Air Bike
20 Wall Balls
30 Kettlebell Swings
1 Mile Run
30 Kettlebell Swings
20 Wall Balls
1000 Meter Ski Erg
20 Minutes Stairmaster
Thursday
50 Slideboard
1000 Meter Ski Erg
1/2 Mile Air Bike
50 Russian Twist
50 Slideboard
1 Mile Run
50 Slide Board
50 Russian Twist
1/2 Mile Air Bike
1000 Meter Ski ERg
50 Slideboard
20 Minutes Stairmaster
Friday
T Bar Row
6 x 10
Box Jumps
6 x 10
GHD Sit Ups
6 x 10
Every 3 Minutes
Single Arm Row
5 x 10/10
Wall Balls
5 x 10
Ball Slams with Rotation
5 x 5/5/5
Every 3 Minutes
Workout of The Day
50-40-30-20-10
Double Unders
Row for Calories
Traditional Sit Ups
