Monday
Back Squat
6 x 8
Rope Climbs (to the top)
6 x 2
Every 2:30 Minutes
Front Rack Walking Lunges
4 x 20
GHD Sit Ups
4 x 15
Every 2:30 Minutes
Leg Press
2 x 20
Tsunami
2 x 5/5
Every 2:30 Minutes
Workout of The Day
3 Rounds
40 Slideboards
30 Russian Twists
20 Calorie Ski Erg 1000/800
then Mobility
Tuesday
T Bar Row
5 x 10
Bench Dips
5 x 10/10
Every 2:30 Minutes
Single Arm Row
5 x 10/10
French Press
5 x 10
EVery 2:30 Minutes
Bottoms Up Clean and Press
5 x 8/8
Hollow Rocks
5 x 15
Every 2:30 Minutes
Battle Ropes
5 x :30
Side Bends
5 x 10/10
Workout of The Day
Colusa for Time
Wednesday
3 Rounds
10 Paralette Push Ups
30 Russian Twists
10 Ring Rows
3 Rounds
50 Double Unders
40 Slideboards
30 Sit Ups
3 Rounds
10 Rainbows
10 Burpee Pull Ups
10/10 Kettlebell Snatch
3 Rounds
500 Meter Row
600 Meter Run
500 Meter Ski Erg
25 Minutes Stairmaster Fat Burner Level 12
then Mobility
Thursday
3 Rounds
5 Handstand Push Ups
10 Pull Ups
15 Kettlebell Power Swings
Hang Power Clean + Front Squat
6 x 2 + 6
GHD Sit Ups
6 x 10
Every 2:30 Minutes
Leg Extensions
3 x 10
Ez Curl
3 x 10
Every 2 Minutes
Leg Curl
3 x 10
Ez Curl
3 x 10
Every 2 Minutes
3 x 15
Leg Abduction
Ez Curl
3 x 10
Every 2 Minutes
Workout of The Day
3 Rounds
20 Wall Balls
20 Box Jumps 20″
20 Kettlebell Swings
Friday
USD Loop
and 30 Minutes Stairmaster Fat Burning Level 12
then Mobility
