Monday
Tuesday
Incline Bench Press
5 x 10
Russian Twist
5 x 30
Every 2 Minutes
Shoulder Press/Push Press
5 x 3-5/3-5 (8 Total)
Romanian Deadlift w/Dumbells
5 x 15
Every 2:30 Minutes
Workout of The Day
3 Rounds
10 Dips
15 Hang Power Cleans 135/95
10 Lateral Burpees
Rest 1 Minute
10 Minutes Stairmaster
Level 9-12
Wednesday
Machine Row
4 x 10
Triceps Extension
4 x 10
Toes to Bar
4 x 10
Every 2:30 Minutes
Single Arm Row
4 x 10/10
French Press
4 x 10
GHD Sit Ups
4 x 10
Every 2:30 Minutes
workout of The Day
3 Rounds
10 Strict Pull Ups
15 Kettlebell Swings
20 Wall Balls
then
1200 Meter Row
1200 Meter Run
1 Mile Air Bike
Thursday
Workout of The Day
5 Rounds:
1 Minute Box Jump Overs
1 Minute Burpees
1 Minute Calorie Bike
1 Minute Rest
then
1 Mile Run
1500 Meter Row
1000 Meter Ski Erg
then
Mobility
Friday
Deadlifts
4 x 10
Burpee Box Jumps
4 x 10
Every 2:30 Minutes
3 Rounds
20 Deadlifts 135/95
200 Meter Run
20 Wallballs 20/14
200 Meter Run
3 Minute Rest
15-20 Minutes Stairmaster
Then Mobility
