Monday
Incline Bench Press
5 x 10
Machine Row
5 x 10
Every 2 Minutes
Dips
5 x 10
Pendlay Row
5 x 10
Every 2:30 Minutes
Workout of The Day
3 Rounds
10 Burpee Pull Ups
15 GHD SIt Ups
10 Box Jump Overs
then
3 Rounds
10 Jumping Pull Ups
15 Box Jumps
10 Toes to Bar
then
1000 Meter Row
Tuesday
Back Squat
6 x 3
Triceps Extension
6 x 10
Every 2 Minutes
Back Squats
4 x 8
French Press
4 x 10
Every 2:30 Minutes
Reverse Lunge on Bumper Plate
3 x 10/10
Bench Dips w Stretch
3 x 10/10
Every 2:30 Minutes
Workout of The Day
3 Rounds
10 Knees to Elbows
10 Bar Facing Burpees
10 Deadlifts 135/95
400 Meter Run
Wednesday
Cardio
Thursday
Flat Bench DB
6 x 8
Pull Ups
6 x 8
GHD Sit Ups
6 x 10
Every 3 Minutes
Incline Bench DB
6 X 10
Pendlay Row
6 x 10
Hollow Rocks
6 x 30
EVery 3 MInutes
Workout of The Day
3 Rounds
600 Meter Run
40 Kettlebell Swings 1.5/1.0
.5 Mile Air Bike
