Fitness 30 September – 4 October 2019

Fitness 30 September – 4 October 2019

Monday

Incline Bench Press
5 x 10
Machine Row
5 x 10
Every 2 Minutes

Dips
5 x 10
Pendlay Row
5 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
10 Burpee Pull Ups
15 GHD SIt Ups
10 Box Jump Overs
then
3 Rounds
10 Jumping Pull Ups
15 Box Jumps
10 Toes to Bar
then
1000 Meter Row

Tuesday

Back Squat
6 x 3
Triceps Extension
6 x 10
Every 2 Minutes

Back Squats
4 x 8
French Press
4 x 10
Every 2:30 Minutes

Reverse Lunge on Bumper Plate
3 x 10/10
Bench Dips w Stretch
3 x 10/10
Every 2:30 Minutes

Workout of The Day
3 Rounds
10 Knees to Elbows
10 Bar Facing Burpees
10 Deadlifts 135/95
400 Meter Run

Wednesday

Cardio

Thursday

Flat Bench DB
6 x 8
Pull Ups
6 x 8
GHD Sit Ups
6 x 10
Every 3 Minutes

Incline Bench DB
6 X 10
Pendlay Row
6 x 10
Hollow Rocks
6 x 30
EVery 3 MInutes

Workout of The Day

3 Rounds
600 Meter Run
40 Kettlebell Swings 1.5/1.0
.5 Mile Air Bike

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