Monday
150 Jump Rope Singles
500 Meter Row
25 Wall Balls
12 Ring Rows
12 Burpees
400 Meter Run
25 Kettlebell Swings
12 Ring Rows
12 Burpees
500 Meter Ski Erg
25 Sit Ups
12 Ring Rows
12 Burpees
150 Jump Rope Singles
then
15 Minutes Stairs
and Coffee
Tuesday
Machine Press
4 x 10
Leg Press
4 x 10
GHD Sit Ups
4 x 10
Every 3 Minutes
Flat Bench Press DB
4 X 10
Walking Lunges
4 x 20
Knees to Elbows
4 x 10
Every 3 Minutes
Machine Press
3 x 15
Hip Abduction
3 x 15
Toes to Rings
3 x 15
Every 3 Minutes
Workout of The Day
400 Meter Run After Every Round
30-20-10
Squats
Sit Ups
Side Plank Pulses per Side
Wednesday
400 Meter Run
30 Kettlebell Swings
400 Meter Run
30 Box Jumps
400 Meter Run
30 Wall Balls
500 Meter Row
25 GHD Sit Ups
500 Meter Row
25 Russian Twists
500 Meter Row
25 Sit Ups
500 Meter Ski Erg
20 Push Ups
500 Meter Ski Erg
20 Squat Jumps
500 Meter Ski Erg
20 Walking Lunges
Thursday
10 Minutes Stairmaster
10 Minutes Foam Roller Mobility
Workout of The Day
1000 Meter Row
800 Meter Run
500 Meter Row
400 Meter Run
500 Meter Ski Erg
200 Meter Run
250 Meter Ski Erg
10 Minutes Mobility
Then Coffee
Friday
Triceps PUsh Ups
4 x 10
Ring Rows
4 x 12
GHD Sit Ups
4 x 15
Every 3 Minutes
French Press
4 x 10
Machine Row
4 x 10
Traditional Sit Ups
4 x 20
Every 3 Minutes
Triceps Extensions
4 x 10
Single Arm Row
4 x 10/10
Side Bends
4 x 12/12
Every 3 Minutes
Stairmaster
20 Minutes Fatburner Level 12
