Monday
Labor Day Workout
800 Meter Run
100 Double Unders
3 Rope Climbs
80 Air Squats
3 Rope Climbs
60 Wall Balls
3 Rope Climbs
40 Kettlebell Swings
3 Rope Climbs
20 Chest to Bar Pull Ups
800 Meter Run
Tuesday
Flat Bench Press
7 x 7
Single Arm Row
7 x 8/8
GHD Sit Ups
7 x 15-20
Every 3:30 Minutes
Seated Shoulder Press
6 x 10
Weighted Pull Ups
6 x 10
Traditional Sit Ups
6 x 20
Every 3 Minutes
Workout of The Day
7 Minute Burpee AMRAP
Wednesday
Back Squat
7 x 7
Paralette Push Ups
7 x 8-10
Every 2:30 Minutes
Romanian Deadlift
5 x 10
Barbell Rollout
5 x 12
Every 2:00 Minutes
Walking Lunges Barbell
3 x 20
Ring Rows
3 x 15
Every 2:30 Minutes
3 Rounds
25 Kettlebell Swings 2.0/1.5
25 Sit Ups
400 Meter Run
Rest 1 Minute
50 Calories Airdyne for Time
Thursday
5 Rounds
1000 Meter Row
800 Meter Run
20 Minutes Stairmaster
Friday
Zeus
