Monday
Leg Press
4 x 15
Burpees
4 x 10
Every 2:30 Minutes
Walking Lunges (db)
3 x 30
Strict Pull Ups
3 x 10
Every 2:30 Minutes
Curtsy Squats
4 x 10/10
Burpee Pull Ups
4 x 10
Every 2:30 Minutes
Workout of The Day
3 Rounds
50 Slideboards
40 Russian Twists
30 Traditional Sit Ups
Tuesday
Incline Bench Press
6 x 10
V Grip Pull Ups
6 x 10
Every 2:30 Minutes
Flat Bench Press (bb)
6 x 10
Machine Row
6 x 10
Every 2:30 Minutes
Workout of The Day
3 Rounds
500 Meter Ski Erg
400 Meter Run
500 Meter Row
Wednesday
1 Mile Run
30 Wall Balls
30 GHD Sit Ups
30 Burpees
30 Kettlebell Swings
30 Sit Ups
30 Ring Rows
2000 Meter Row
20 Wall Balls
20 GHD Sit Ups
20 Burpees
20 Kettlebell Swings
20 Sit Ups
20 Ring Rows
1 Mile Air Bike
Thursday
Machine Row
4 x 10
Tricep Push Ups
4 x 15
Every 2:30 MInutes
Pull Ups
3 x 10
Triceps Extension
3 x 10
Every 2:30 Minutes
Deadlifts
6 x 6
French Press
6 x 10
Every 2:30 Minutes
Workout of The Day
3 Rounds
3 Wall Walks
6 Jumping Pull Ups
9 Burpee Pull Ups
12 Calories Air Bike
