Monday
Flat Bench Press
5 x 10
Russian Twists
5 x 20
Side Bends
5 x 10/10
Every 3 Minutes
Dips
4 x 10
GHD Sit Ups
4 x 20
Toes to Bar
4 x 10
Every 3 Minutes
Workout of The Day
3 Rounds
30 Wallballs 20/14
30 Alternating Dumbbell Snatches 50/35
600 Meter Run
Tuesday
Deadlifts
7 x 7
Every 3 Minutes with
Shoulder Mobility
Team Workout
50-40-30-20-10
Traditional Sit Ups
Bar Facing Burpees
Kettlebell Swings
Wednesday
Machine Row
4 x 10
Butterfly Sit Ups
4 x 20
Every 2 Minutes
Single Arm Row
4 x 10
GHD Sit Ups
4 x 15
Every 2:30 Minutes
V Grip Pull Ups
3 x 10
V Ups
3 x 15
Every 2:30 Minutes
Workout of The Day
3 Rounds Beep Test 75/55
50/35 Cal Row
3 Rounds Beep Test 75/55
50/35 Cal Row
3 Rounds Beep Test 75/55
1 Round of Bergeron Beep Test:
7 Thrusters
7 Pull-ups
7 Burpees
Friday
Seated Shoulder Press
6 x 10
GHD Sit Ups
6 x 15
Every 2 Minutes
Dips
3 x 10
Hollow Rocks
3 x 40
EVery 3 Minutes
Max Reps Pull Ups
Workout of The Day
3 Rounds
400 Meter Run
300 Meter Row
20 Burpees to 6″ Target
