Monday
25-50 Push Ups
Flat Bench Press (db)
5 x 10
Machine Row
5 x 10
Every 2 Minutes
20-30 GHD Sit Ups
Incline Bench Press (db)
4 x 10
V Grip Pull Ups
4 x 10
Every 2:30 Minutes
20-30 GHD Sit Ups
Weighted Dips
3 x 10
Single Arm Row
3 x 10/10
Every 3 Minutes
20-30 GHD Sit Ups
25-50 Push Ups
20-30 Minutes Cardio
Tuesday
600 Meter Row
30 Kettlebell Power Swings
30 Box Jump Overs
30 Kettlebell Power Swings
600 Meter Row
Rest 1 Minute
Run 800m
60 Double Unders
30 Burpees to 6″ Target
60 Double Unders
Run 800m
Rest 1 Minute
60 Traditional Sit Ups
30 Calories Air Bike
30 Calories Ski Erg
30 Calories Air Bike
60 Traditional Sit Ups
then Mobility
Wednesday
Barbell Walking Lunges
3 x 30
Toes to Bar
3 x 15
Every 2:30 Minutes
60 Slide Board
Barbell Reverse Lunges Alternating
3 x 20
Opposite Knee to Elbow
3 x 10
Every 2:30 Minutes
60 Slide Board
Front Squat
6 x 10
Hollow Rocks
6 x 20
Every 2:30 Minutes
60 Slide Board
Workout of The Day
Every Minute on The Minute x 10
10 Front Squats 35# db x 2
5 Burpees
Thursday
4 Rounds
4/3 Minutes to Accomplish
30 Russian Kettlebell Swings
30 Medicine Ball Squats 30/20#
20 Calories Air Bike
1 Minute Rest
Rest 2 Minutes
Every Minute on The Minute x 10
6 Burpee Deadlifts 50/35
6 Box Jumps
Rest 2 Minutes
Friday
