Monday
Hang Clean
7 x 3
Every 2 Minutes
Back Squat
7 x 8
Chin Ups
7 x 8
EVery 2:30 Minutes
Workout of The Day
4 Rounds
10 Medicine Ball Cleans
15 Wall Balls
20 Push Ups
25 Calorie Ski Erg
30 Calorie Row
Mobility
Tuesday
Incline Bench Press (dumbbell)
5 x 10
Rope Climbs to the beam
5 x 2
Every 2:30 Minutes
Machine Press
4 x 10
Pull Overs
4 x 2
Every 2:30 Minutes
Alt. Machine Press
4 x 10
Toes to Rings
4 x 10
Every 2 Minutes
Workout of the Day
4 Rounds
200 Meter Run
10 Box Jump Overs
15 GHD Sit Ups
20 Calories Air Bike
Wednesday
45 Minutes Stairmaster
Thursday
Machine Row
4 x 10
Burpess to 6″ Target
4 x 10
Every 2 Minutes
T Bar Row
4 x 10
Bench Dips
4 x 10/10
Every 2:30 Minutes
Single Arm Row
4 x 10/10
French Press
4 x 10
Every 2:30 Minutes
Workout of The Day
4 Rounds
5 Burpee Pull Ups
10 Ring Rows
15 Kettlebell Swings
20 Calories Ski Erg
Friday
1000 Meter Row
1200 Meter Jog
5 Minutes Mobility
610am Time Cap
3 Rounds
50 Double Unders
40 Slideboards
30 Russian Twists
20 Box Jump Overs
10 Toes to Bar
3 Rounds
3 Rope Climbs
20 Paralette Push Ups
30 Alternating Curtsy Squats
3 Rounds
500 Meter Row
400 Meter Run
500 Meter Ski Erg
10 Minutes Stairmaster
then Mobility
