Monday
60-50-40-30
Ski Erg
Russian Twist
Slideboard
50-40-30-20
Unbroken Double Unders
Sit Ups
Row for Calories
40-30-20-10
Supine Leg Lifts
Wall Balls
Air Bike for Calories
Then 20 Minutes Stairmaster
Tuesday
Incline Bench db
5 x 10
T Bar Row
5 x 10
GHD Sit Ups
5 x 10
Every 2:30 Minutes
Dips
5 x 10
Pendlay Row
5 x 10
Knees to Elbows
5 x 10
Every 2:30 Minutes
Legit Push Ups
3 x 10
Machine Row
3 x 10
Side Bends
3 x 10/10
Every 3 Minutes
Workout of The Day
1/2 Mile Air Bike
1000 Meter Row
1 Mile Run
1000 Meter Row
1/2 Mile Air Bike
Wednesday
3 Rounds NFT
40 Slideboard
30 Hollow Rocks
3 Rounds NFT
20 Walking Lunges 30/20
30 Swiss Ball Crunch
15 Minute Cap
Back Squats
7 X 5
Side Bends
7 x 10/10
Burpee Pull Ups
7 x 5
Every 2:30 Minutes
Leg Press
3 x 20
Knees to Elbows
3 x 10
Ring Rows
3 x 10
Every 2:30 Minutes
Workout of The Day
1000 Meter Row
1 Mile Air Bike
1000 Meter Ski Erg
10 Minutes Stairmaster
Thursday
2000 Meter Row
1 Mile Run
35 Minutes Stairmaster Level 11
Friday
5 Rounds
12 Kettlebell Swings
6 Burpees
12 Sit Ups
Deadlifts
8 x 3
Dips
8 x 8
Every 2:30 Minutes
Pull Ups
3 x 10
Triceps Extensions
3 x 10
Every 2:30 Minutes
Workout of The Day
3 Rounds
10 Ball Slams
20 Wall Balls
30 Double Unders
400 Meter Run
