Strength
Incline Dumbell
6 x 8
T Bar Row
6 x 8
Every 3 Minutes
Standing Shoulder Press
6 x 8
Single Arm Row
6 x 8
Every 3 Minutes
Workout of The Day
12 Minute AMRAP
15 Air Squats
20 GHD Sit Ups
25 Double Unders
then
15 Minutes Stairmaster
Wednesday
Front Squat
5 x 5
Hollow Rocks
5 x 20
Every 2 Minutes
Back Squat
3 x 10
V Ups
3 x 10
Every 2:30 Minutes
Workout of The Day
18 Minute AMRAP
20 Walking Lunges 25/15
10 Toes to Bar
20 DB Box Step Ups
10 Calorie Air Bike
Thursday
Workout of The Day
TEAM WOD
1500 Meter Row (alternate every 250 meters)
800 Meter Run together
50 Partner Wall Balls
800 Meter Run
50 Burpees
800 Meter Run
50 Partner Wall Balls
1500 Meter Row (alternate every 250 meters)
then mobility
Friday
Flat Bench Press
6 x 10
Pull Ups
6 x 10
Every 2:30 Minutes
Incline Bench Press
6 x 10
Barbell Row
6 x 10
Every 2:30 Minutes
