Monday
400 Meter Run
25 Sit Ups
400 Meter Run
25 Hand Release Push Ups
400 Meter Run
25 Wall Balls
500 Meter Row
25 Kettlebell Swings
500 Meter Row
25 Burpees
500 Meter Row
Mobility
Coffee
Tuesday
Flat Bench Barbell
5 x 10
Leg Press
5 x 10
Knees to Elbows
5 x 10
Every 3 Mintes
Back Squats
3 x 10
Dips
3 x 10
Butterfly
3 x 12
Every 3 Minutes
Workout of The Day
3 Rounds
100 Jump Rope Singles
1/2 Mile Air Bike
400 Meter Run
300 Meter Ski Erg
Mobility
Coffee
Thursday
2 Rounds
800 Meter Run
1/2 Mile Air Bike
500 Meter Ski Erg
15 Minutes Stairmaster
Friday
500 Meter Ski Erg
400 Meter Run
.3 Air Bike
then
4 Rounds
5 Pull Ups
10 Push Ups
15 Wall Balls
.3 Air Bike
400 Meter Run
500 Meter Ski Erg
then 20 Minutes Stairmaster
