Monday
Incline Bench Press DB
5 X 10
Ring Rows
5 x 10
Every 2:30 Minutes
Flat Bench Press
5 x 8
Hammer Curl
5 x 10
Every 2:30 Minutes
Team Workout
Teams of 2
25 Minute AMRAP
15/12 Calorie Bike
12 Kettlebell Swings 1.5/1.0
9 Burpees
Tuesday
Back Squats
5 x 8
GHD Sit Ups
5 x 12
Every 2:30 Minutes
Walking Lunges BB
3 x 20
Hollow Rocks
3 x 30
Every 2:30 Minutes
Split Stance Squats
3 x 10/10
Paralette Push Ups
3 x 10
Every 2 Minutes
Workout of The Day
3 Rounds
400 Meter Run
15 Wall Balls
20 Traditional Sit Ups
Wednesday
Machine Row
3 x 10
Rainbows
3 x 10
Every 2 Minutes
Kettlebell Row
4 x 10
Russian Twist
4 x 40
Every 2:30 Minutes
V Grip Pull Ups
4 x 10
Ball Slam Complex
4 x 5/5/5
Every 2:30 Minutes
Workout of The Day
5 Rounds
10 Barbell Row 95/65
8 Bar Facing Burpees
200 Meter Run
1 Minute Rest
1000 Meter Row
Thursday
Workout of The Day
1500 Meter Row
800 Meter Run
2 Miles Air Bike
800 Meter Run
1500 Meter Ski Erg
then Mobility
Friday
Seated KB Press
5 x 8/8
Kettlebell Row
5 x 10
Strict Toes to Bar
5 x 8
Every 2:30 Minutes
Single Arm Swing
3 x 12
Ring Row or Pull Ups
3 x 8
Toes to Rings
3 x 12
Every 1:30 Minutes
Double KB Swing
3 x 15
GHD Sit Ups
3 x 15
Every 2 Minutes
Workout of The Day
1000 Meter Row
800 Meter Run
1000 Meter Row
800 Meter Run
Stairmaster 20 Minutes Level 10+
Mobility
