Strength
Back Squat
5 x 3
Chin Ups
5 x 10
Every 2:30 Minutes
Back Squat
5 x 3
High Row, Seated Cable Row, or T Bar Row
5 x 10
Every 3 Minutes
Walking DB Lunges
3 x 30
Single Arm Row
3 x 10
Every 3 Minutes
Workout of The Day
4 Rounds
10 Chest to Bar Pull Ups
20 Wall Balls
50 Double Unders
Tuesday
3 Rounds
10 Ring Rows
15 Push Ups
20 Kettlebell Swings
25 Calories Air Bike
10 Minutes Mobility
625am Time Cap
3 Rounds
10 Burpees
15 Box Jump Overs
20 Calories Air Bike
25 Calories Rower
30 Calories Ski Erg
then Mobility
Wednesday
3 Rounds
8 Paralette Push Ups
10 Toes to Bar
12 Box Jumps
Flat Bench Press
5 x 10
Hammer Curls
5 x 20
GHD Sit Ups
5 x 10
Every 3 Minutes
Machine Press
5 x 10
EZ Curl
5 x 10
Side Bends
5 x 10/10
Every 3 Minutes
Workout of The Day
3 Rounds
10 Elbow to Knee Push Ups
15 Wall Ball
20 Tradtional Sit Ups
250 Meter Row
Thursday
50 Calories Air Bike
50 Calories Ski Erg
50 Calories Rower
50 Russian Twists
50 Double UNders
50 Sit Ups
50 Kettlebell Swings
40 GHD SIt Ups
40 Burpees
40 Wall Balls
40 Hollow Rocks
40 Air Squats
40 Push Ups
40 Butterfly Sit Ups
