Monday
Incline Bench Press DB
5 x 10
Barbell Row
5 x 10
GHD Sit Ups
5 x 10
Every 2:30 Minutes
Flat Bench Press
6 x 6
Single Arm Row
6 x 10/10
Wall Balls
6 x 10
Every 2:30 Minutes
5 Minute AMRAP
27/20 Calorie Row
27 Thrusters 75/55
27 Chest to Bar Pull Ups
Rest 2 Minutes
5 Minute AMRAP
21/15 Calorie Row
21 Thrusters 95/65
21 Toes to Bar
Rest 2 Minutes
5 Minute AMRAP
15/10 Calorie Row
15 Thrusters 115/80
15 Pull Ups
Tuesday
40 Minutes Stairmaster
25 Minutes Mobility
Wednesday
Back Squat
5 x 7
Strict Toes to Bar
5 x 10
Paralette Push Ups
5 x 15
Every 2:30 Minutes
Bumper Plate Reverse Lunges
3 x 10/10
Toes to Rings
3 x 10
Ring Rows
3 x 15
Every 2:30 Minutes
Walking Lunges
3 x 20
GHD Sit Ups
3 x 15
Burpee Pull Ups
3 x 10
Every 2:30 Minutes
Workout of The Day
3 Rounds
21 Kettlebell Swings
12 Pull Ups
400 Meter Run
Thursday
Overhead Squats
5 x 7
Hollow Rocks
5 x 30
Every 2:30 Minutes
Workout of The Day
Teams of 2
100/70 Calorie Row
75 Box Jump Overs 24/20
50 Partner Wall Balls
15 Rope Climbs
50 Partner Wall Balls
75 Box Jump Overs 24/20
100/70 Calorie Row
Friday
Barbell Row
5 x 10
Knees to Elbows
5 x 10
Every 2:30 Minutes
V Grip Pull Ups
5 x 10
Straddle Ups
5 x 10
Every 2:30 Minutes
Single Arm Row
5 x 10/10
Pike Ups
5 x 10
Every 2:30
