Monday
Back Squat
5 x 5
Handstand Walk
5 x 18-24′
Every 2:30 Minutes
Front Squat
3 x 8
Rope Climbs
3 x 3
Every 3 Minutes
Romanian Deadlifts
3 x 10
GHD Sit Ups
3 x 20
Workout of The Day
3 Rounds
3:00 Minutes Row for Calories
2:00 Minutes Air Bike for Calories
1:00 Minute Burpees
2:00 Minutes Rest Between Rounds
Wednesday
Bench Press
5 x 8
Bicep Curls
5 x 10
Every 2 Minutes
Dips
5 x 8
Hammer Curls
5 x 10
Every 2:30 Minutes
Seated DB Press
3 x 8-10
Barbell Curls
3 x 21
Every 3 Minutes
wod
10 Minute AMRAP
3 Strict Handstand Push Ups
3 Rope Climbs
30 Double Unders
