Fitness 5-9 August 2019

Fitness 5-9 August 2019

Standing Shoulder Press DB
5 X 10
Machine Row
5 x 10
Traditional Sit Ups
5 x 15
Every 2:30 Minutes

Shoulder to Overhead
5 x 8
Strict Pull Ups
5 x 10
GHD Sit Ups
5 x 15
Every 3 Minutes

Workout of The Day

50/35 Calorie Air Bike
2 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps 24/20
30 Wallballs 20/14

Tuesday

1000 Meter Ski Erg
1 Mile Air Bike
1 Mile Run Colusa
40 Burpees
800 Meter Run
1/2 Mile Air Bike
500 Meter Ski Erg

Wednesday

Back Squat
6 x 8
Bench Dips
6 x 10/10
Every 3 Minutes

BB Walking Lunges
3 x 20
Triceps Extension
3 x 10
Every 2:30 Minutes

Romanian Deadlifts
4 x 10
French Press
4 x 10
Every 2:30 Minutes

3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Burpee Pull Ups

Thursday

Deadlift
8 x 3
EVery 2 Minutes
Mobility between sets

Hollow Rocks
50-40-30-20-10
1:30 Rest Interval between sets

Workout of The Day
50-40-30-20-10
Ski Erg
Air Bike
Sit Ups
400 Meter Run after each round

Mobility

Flat Bench Press
5 x 8
Weighted Pull Ups
5 x 8
Every 2:30 Minutes

Incline Bench DB
4 X 10
Machine Row
4 x 10
Every 2:30 Minutes

Dips
3 x 10
Single Arm Row
3 x 10/10
Every 2:30 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Push Ups
Toes to Bar
Ring Rows

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