Monday
Overhead Squats
4 x 10
GHD Sit Ups
4 x 10
Every 2:30 Minutes
Back Squats
4 x 10
Pull Ups
4 x 10
Every 2:30 Minutes
Front Squats
4 x 10
Dips
4 x 10
Every 2:30 Minutes
Workout of The Day
3 Rounds
500 Meter Row
400 Meter Run
30 Sit Ups
20 Wall Balls
Tuesday
400 Meter Run Before Every Round
50-40-30-20-10
Calorie Row
Calorie Air Bike
Calorie Ski Erg
then
15 Minutes Stairmaster
Wednesday
Incline Bench Press db
6 x 10
GHD Sit Ups
6 x 10
Box Jumps 20″
6 x 10
Every 2:30 Minutes
Shoulder to Overhead
6 x 10
Hammer Curl
6 x 10
Box Jump Overs 20″
6 x 10
Every 2:30 Minutes
Workout of The Day
4 Rounds
10 Dips
15 Ring Rows
20 Wall Balls
25 Supine Leg Lifts
Thursday
Machine Row
4 x 10
Push Ups
4 x 10
Every 2 Minutes
Deadlifts
4 x 10
Triceps Extensions
4 x 10
Every 2:30 Minutes
T Bar Row
4 x 10
French Press
4 x 10
Every 2:30 Minutes
Workout of The Day
Friday
3 Rounds
5 Pull Ups
10 Push Ups
15 Squats
3 Rounds
20 Wall Balls
15 Bar Facing Burpees
10 Ring Rows
3 Rounds
50 Double Unders
40 Russian Twists
30 Sit Ups
3 Rounds
5/5/5 Slam Ball Complex
15 GHD Sit Ups
400 Meter Medicine Ball Run
40-30-20
Row for Calories
Air Bike
Ski Erg
then
10 Minutes Stairmaster Fat Burner Level 12
