Monday

Murphish

1200 Meter Run

10 Rounds
5 Ring Rows
7 Push Ups
9 Squats

1200 Meter Run

Tuesday

3 Rounds
1/2 Mile Air Bike
400 Meter Run
500 Meter Run
600 Meter Ski Erg

then

15 Minutes Stairmaster Fat Burner Level 12

Wednesday

Legs

Thursday
.3 Mile Air Bike
500 Meter Row
400 Meter Run
500 Meter Ski Erg
400 Meter Run
500 Meter Row
.3 Mile Air Bike

Mobility
Coffee

Friday

Machine Press
4 x 10
Machine Row
4 x 10
Traditional Sit Ups
4 x 15
Every 2:30 Minutes

Flat Bench Press
4 x 10
Single Arm Row
4 x 10/10
Russian Twist
4 x 20
Every 3 Minutes

Dips
4 x 10
Machine Row
4 x 10
Squats
4 x 30
Every 3 Minutes

Stairmaster
25 Minutes fat burner Level 10