Fitness 22-26 July 2019

Fitness 22-26 July 2019

Monday

Tuesday

Back Squat
6 x 8
Rope Climb
6 x 2
Every 2:30 Minutes

Curtsy Squats
3 x 10/10
Wall Walks
3 x 3
Every 2 Minutes

Romanian Deadlifts
3 x 10
Burpee Pull Ups
3 x 10
Every 2:30 Minutes

Workout of The Day
50-40-30-20-10
Walking Lunges 25/10
Traditional Sit Ups

20 Mountain Climbers
200 Meter Run after each round

Wednesday

Flat Bench DB
6 x 10
Machine Row DB
6 x 10
Russian Twist
6 x 30
Every 3 Minutes

Flat Bench BB
6 X 10
Single Arm Row
6 x 10/10
Rainbows
6 x 10
Every 3 Minutes

Workout of The Day
5 Rounds
15 Push Ups
10 Deadlift 135/95

Then
5 Rounds
10 Lateral Burpees
10 Deadlifts 135/95

Then
1200 Meter Jog
Mobility

Thursday

Friday

Deadlift
8 x 3
Every 2 Minutes

Leg Curl
4 x 10
Bench Dips
4 x 10
Every 2 Minutes

GHD Hyperextensions
4 x 10
Tricep Extensions
4 x 10
Every 2 Minutes

5 Rounds:
1 Minute V Ups
1 Minute Air Squats
1 Minute Air Bike
1 Minute Rest

Then Mobility

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