Monday
Dips
5 x Max Reps
Pull Ups
5 x Max Reps
Every 2:30 Minutes
Flat Bench (db)
5 x 10
Single Arm Row
5 x 10/10
GHD SIt Ups
5 x 12
Every 3 Minutes
Workout of The Day
4 Rounds
12 Paralette Push Ups
12 Ring Rows
12 Box Jumps
250 Meter Row
Tuesday
3 Rounds
50 Slideboards
40 Russian Twists
30 Sit Ups
20 Box Jumps
10 Push Ups
Leg Press
3 x 12
Hammer Curl
3 x 24
Every 2:30 Minutes
Walking Lunges (bb)
3 x 20
Concentration Curl
3 x 10/10
Every 2:30 Minutes
Deadlift
6 x 6
Triceps Extension
6 x 10
Every 2:30 Minutes
Workout of The Day
1 Mile Air Bike
15 Minutes Stairmaster Level 12
Wednesday
2 Rounds
50 Double Unders
50 Jumping Jacks
800 Meter Run
1/2 Mile Air Bike
1000 Meter Row
1000 Meter Ski Erg
then
15 Minutes Stairmaster
