Fitness 28 May – 1 June 2018

Fitness 28 May – 1 June 2018

Monday

25-50 Push Ups

Flat Bench Press (db)
5 x 10
Machine Row
5 x 10
Every 2 Minutes

20-30 GHD Sit Ups

Incline Bench Press (db)
4 x 10
V Grip Pull Ups
4 x 10
Every 2:30 Minutes

20-30 GHD Sit Ups

Weighted Dips
3 x 10
Single Arm Row
3 x 10/10
Every 3 Minutes

20-30 GHD Sit Ups
25-50 Push Ups

20-30 Minutes Cardio

Tuesday

600 Meter Row
30 Kettlebell Power Swings
30 Box Jump Overs
30 Kettlebell Power Swings
600 Meter Row

Rest 1 Minute

Run 800m
60 Double Unders
30 Burpees to 6″ Target
60 Double Unders
Run 800m

Rest 1 Minute

60 Traditional Sit Ups
30 Calories Air Bike
30 Calories Ski Erg
30 Calories Air Bike
60 Traditional Sit Ups

then Mobility

Wednesday

Barbell Walking Lunges
3 x 30
Toes to Bar
3 x 15
Every 2:30 Minutes

60 Slide Board

Barbell Reverse Lunges Alternating
3 x 20
Opposite Knee to Elbow
3 x 10
Every 2:30 Minutes

60 Slide Board

Front Squat
6 x 10
Hollow Rocks
6 x 20
Every 2:30 Minutes

60 Slide Board

Workout of The Day

Every Minute on The Minute x 10
10 Front Squats 35# db x 2
5 Burpees

Thursday

4 Rounds
4/3 Minutes to Accomplish
30 Russian Kettlebell Swings
30 Medicine Ball Squats 30/20#
20 Calories Air Bike
1 Minute Rest

Rest 2 Minutes

Every Minute on The Minute x 10
6 Burpee Deadlifts 50/35
6 Box Jumps

Rest 2 Minutes

Friday

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