Monday
Cardio
Tuesday
Hang Power Clean + Front Squat
7 x 2 + 6
GHD Sit Ups
7 x 12
Every 2 Minutes
Back Squat
3 x 10
Side Plank Pulses
3 x 12/12
Every 2:30 Minutes
Walking Lunges DB
3 x 30
Hollow Rocks
3 x 30
Every 2:30 Minutes
3 Rounds For Time
12 Box Jumps
21 Burpees
400 Meter Run
Wednesday
Machine Row
4 x 10
Bench Dips w/ Stretch
4 x 10/10
Every 2 Minutes
Single Arm Row
4 x 10/10
French Press
4 x 10
Every 2:30 Minutes
Deadlifts
4 x 10
Triceps Extension
4 x 10
Every 3 Minutes
4 Rounds
10 Pull Ups
20 Traditional Sit Ups
30 Russian Twist
200 Medicine Ball Run 35/20
Thursday
20 Wall Balls
12 Calorie Air Bike
20 Box Jump Overs
12 Calorie Air Bike
20 Box Jumps
12 Calorie Air Bike
20 Russian KBS
12 Calorie Air Bike
20 Power Swings
12 Calorie Air Bike
20 American KBS
400 Meter Run
20 Burpees
400 Meter Run
20 Sit Ups
400 Meter Run
20 Ball Slams
400 Meter Run
20 V Ups
400 Meter Run
Friday
Leg Press
5 x 12
Knees to Elbows
5 x 10
Hammer Curl
5 x 10
Every 3 Minutes
Back Squat
5 x 10
GHD Sit Ups
5 x 10
Concentration Curl
5 x 10/10
Every 3 Minutes
Reverse Lunges
4 x 10/10
Hollow Rocks
4 x 20
Chin Ups
4 x 10
Every 3 Minutes
Workout of The Day
7 Minute AMRAP
Burpees
