Monday Back Squat 8 x 8 Strict Pull Ups 8 x 5 Paralette Push Ups 8 x 8 Every 3 Minutes Reverse Lunges from Bumper 4 x 10/10 GHD Sit Ups 4 x 15 Triceps Extensions 4 x 15 Every ... Read More

Monday 150 Jump Rope Singles 500 Meter Row 25 Wall Balls 12 Ring Rows 12 Burpees 400 Meter Run 25 Kettlebell Swings 12 Ring Rows 12 Burpees 500 Meter Ski Erg 25 Sit Ups 12 Ring Rows 12 Burpees 150 ... Read More

Monday Murphish 1200 Meter Run 10 Rounds 5 Ring Rows 7 Push Ups 9 Squats 1200 Meter Run Tuesday 3 Rounds 1/2 Mile Air Bike 400 Meter Run 500 Meter Run 600 Meter Ski Erg then 15 Minutes Stairmaster Fat ... Read More

Monday 400 Meter Run 25 Sit Ups 400 Meter Run 25 Hand Release Push Ups 400 Meter Run 25 Wall Balls 500 Meter Row 25 Kettlebell Swings 500 Meter Row 25 Burpees 500 Meter Row Mobility Coffee Tuesday Flat Bench ... Read More

Monday 3 Rounds 10 Hand Release Push Ups 10 Ring Rows 10 Sit Ups Every 2 Minutes 3 Rounds 10 Machine Press 10 Machine Row 10 Leg Press Every 2:30 Minutes 3 Rounds 10 Dips 10 Barbell Row 10/10 Reverse ... Read More

Monday 50 Minutes Stairmaster or 2 Rounds 30 Jump Rope Crossovers 400 Meter Run 500 Meter Row 60 Jump Rope 500 Meter Ski Erg 400 Meter Run 30 Double Unders then 10 Minutes Stairmaster Wednesday 30 Minutes Stairmaster Fatburner Level ... Read More

Monday Flat Bench Press 5 x 10 Leg Press 5 x 10 GHD Sit Ups 5 x 10 Every 2:30 Minutes Dips 5 x 10 Back Squats 5 x 10 Knees to Elbows 5 x 10 Every 3:00 Minutes Workout ... Read More

Monday Machine Press 3 x 10 Ring Rows 3 x 12 Box Jumps 3 x 10 Every 2 Minutes Flat Bench Barbell 6 x 10 Hammer Curl 6 x 10 GHD Sit Ups 6 x 10 Every 3 Minutes Dips ... Read More

Monday Handstand Hold 5 x 30 seconds V Grip Pull Ups 5 x 10 Every 2:30 Minutes Close Grip Bench Press 5 x 8 Machine Row 5 x 10 Every 2:30 Minutes French Press 5 x 10 Single Arm Row ... Read More

Monday Front Squats 5 x 8 GHD Sit Ups 5 x 10 Handstand Hold 5 x :20 Seconds Every 3 Minutes Leg Press 3 x 15 Chin Ups 3 x 10 Side Plank Pulses 3 x 10/10 Every 3 Minutes ... Read More