Monday

3 Rounds
10 Dips
10 Pull Ups
10 Calories Air Bike

Flat Bench Dumbell
5 x 10
Concentration Curl
5 x 10/10
GHD Sit Ups
5 x 10
Every 3 Minutes

Machine Press
5 x 10
EZ Curl
5 x 10
Knees to Elbows
5 x 10
Every 3 Minutes

Workout of The Day
3 Rounds
25 Wall Balls
20 Kettlebell Swings
15 Ring Rows

Tuesday

Front Squats
5 x 8
Ball Slam Complex
5 x 5/5/5
Every 2:30 Minutes

Back Squats
3 x 8
Handstand Push Ups
3 x 5
Every 2:30 Minutes

Walking Lunges
3 x 20
Side Plank Pulses
3 x 12/12
Every 2:30 Minutes

Workout of The Day
40-30-20-10
Kettlebell Power Swings 1.5/1.0
Air Bike Calories
Russian Twists

Wednesday

3 Rounds
500 Meter Row
1/2 Mile Air Bike
1000 Meter Run
500 Meter Ski Erg
25 Wall Balls
25 Burpees
25 Sit Ups

then 10 Minutes Stairmaster
10 Minutes Mobility

Thursday

3 Rounds
12 Ring Rows
12 Medicine Ball Cleans
12 Box Jumps

Single Arm Row
5 x 10/10
GHD Sit Ups
5 x 12
Every 2:30 Minutes

T Bar Row
5 x 10
Hollow Rocks
5 x 25
Every 2:30 Minutes

Workout of The Day
3 Rounds
10 Jumping Pull Ups
20 Push Ups
30 Kettlebell Swings 1.5/1.0
400 Meter Run

Friday

3 Rounds
40 Double Unders
30 Calorie Row
20 Calorie Air Bike

Deadlift
7 x 6
V Ups
7 x 10
EVery 2:15

Workout of The Day
3 Rounds
10 Box Jump Overs
15 Bar Facing Burpees
20 GHD Sit Ups
25 Calories Ski Erg