Monday
50 Cardio
Tuesday
Incline DB Press
5 x 10
Machine Row
5 x 10
GHD Sit Ups
5 x 10
Every 3:00
Flat Bench Press
5 x 8
Strict Pull Ups
5 x 8
Weighted Toes to Bar
5 x 8
Every 3 Minutes
Workout of The Day
4 Rounds
10 Dips
12 Ring Rows
10 Box Jumps
12 Air Squats to Medicine Ball
200 Meter Run
Wednesday
Front Squat
5 x 8
Side Bends
5 x 10/10
Triceps Extensions
5 x 10
Every 3 Minutes
Walking Lunges
4 x 20
Russian Twists
4 x 30
French Press
4 x 10
Every 3 Minutes
Workout of The Day
3 Rounds
10 Medicine Ball Cleans
10 Burpees
10 Box JUmps
400 Meter Run
Thursday
3 Rounds
15 Wall Balls
30 Traditional Sit Ups
400 Meter Run
3 Rounds
50 Russian Twists
25 Kettlebell Swings
1/2 Mile Air Bike
Then 20 Minutes Stairmaster
Friday
1000 Meter Row
800 Meter Run
1/2 Mile Air Bike
800 Meter Run
1000 Meter Row
Then
30 Minutes Stairmaster
Saturday
800 Meter Run
500 Meter Ski Erg
1000 Meter Row
500 Meter Ski Erg
800 Meter Run
3 Rounds
10 Ring Rows
15 Wall Balls
10 GHD Sit Ups
400 Meter Run
3 Rounds
500 Meter Row
400 Meter Run
1/2 Mile Air Mike
3 Rounds
500 Meter Ski Erg
40 Russian Twists
30 Traditional Sit Ups
20 Bird Dogs
50-40-30-20-10
Calories Air Bike
Calories Rower
Calorie Ski Erg
200 Meter Run After Every Round
50-40-30-20-10
Jump Rope Singles
Russian Twist
Butterfly Sit Ups
400 Meter Run After Every Round
