Fitness 9-12 December 2019 | 619

Fitness 9-12 December 2019

Monday

Overhead Squats
4 x 10
GHD Sit Ups
4 x 10
Every 2:30 Minutes

Back Squats
4 x 10
Pull Ups
4 x 10
Every 2:30 Minutes

Front Squats
4 x 10
Dips
4 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
500 Meter Row
400 Meter Run
30 Sit Ups
20 Wall Balls

Tuesday
400 Meter Run Before Every Round
50-40-30-20-10
Calorie Row
Calorie Air Bike
Calorie Ski Erg
then
15 Minutes Stairmaster

Wednesday

Incline Bench Press db
6 x 10
GHD Sit Ups
6 x 10
Box Jumps 20″
6 x 10
Every 2:30 Minutes

Shoulder to Overhead
6 x 10
Hammer Curl
6 x 10
Box Jump Overs 20″
6 x 10
Every 2:30 Minutes

Workout of The Day
4 Rounds
10 Dips
15 Ring Rows
20 Wall Balls
25 Supine Leg Lifts

Thursday

Machine Row
4 x 10
Push Ups
4 x 10
Every 2 Minutes

Deadlifts
4 x 10
Triceps Extensions
4 x 10
Every 2:30 Minutes

T Bar Row
4 x 10
French Press
4 x 10
Every 2:30 Minutes

Workout of The Day

Friday
3 Rounds
5 Pull Ups
10 Push Ups
15 Squats

3 Rounds
20 Wall Balls
15 Bar Facing Burpees
10 Ring Rows

3 Rounds
50 Double Unders
40 Russian Twists
30 Sit Ups

3 Rounds
5/5/5 Slam Ball Complex
15 GHD Sit Ups
400 Meter Medicine Ball Run

40-30-20
Row for Calories
Air Bike
Ski Erg

then
10 Minutes Stairmaster Fat Burner Level 12

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