Monday
2 Rounds
1/2 Mile Air Bike 60+ RPM
1000 Meter Row 2:10 Pace
500 Meter Ski Erg 2:20 Pace
1000 Meter Run
15 Minutes Stairmaster Fat Burner Level 12
Tuesday
3 Rounds
10 Dips
10 Pull Ups
10 GHD Sit Ups
Flat Bench Press
5 x 10
Machine Row
5 x 10
Sit Ups
5 x 20
Every 2:30 Minutes
Incline Dumbell Press
5 x 10
Pendlay Row
5 x 10
Knees to Elbows
5 x 10
Every 2:30 Minutes
Workout of The Day
30 Calories Air Bike
20 Push Ups
10 Ring Rows
Wednesday
12 Minutes Stairmaster
2 Rounds
15 Medicine Ball Cleans
15 Box Jump Overs
15 Wall Balls
15 Box Jumps
15 Burpee Pull Ups
15 GHD Sit Ups
15 Kettlebell Swings 2.0/1.25
600 Meter Row
600 Meter Ski Erg
600 Meter Run
then Mobility
Thursday
Back Squats
5 x 6
Side Plank Pulses
5 x 10/10
Side Bends
5 x 10/10
Every 3:00 Minutes
Front Squats
3 x 10
Hollow Rocks
3 x 30
Every 2:30 Minutes
Reverse Lunges from Bumpers with Dumbbells
4 x 12/12
Toes to Rings
4 x 12
Every 2:00 Minutes
Workout of The Day
3 Rounds
30 Jump Squats
400 Meter Run
1/2 Mile Air Bike
Friday
10 Minutes Shoulder/Wrist Mobility
610am cap
Hang Power Snatch
5 x 5
GHD Sit Ups
5 x 10
Every 2 Minutes
Hang Power Clean
6 x 3
Handstand Push Ups
6 x 4
Every 2 Minutes
French Press
5 x 10
Ez Curl
5 x 10
Every 2 Minutes
Workout of The Day
10 MInute AMRAP
5 Chin Ups
10 Push Ups
15 Box Jumps
