Monday Leg Press 3 x 15 Toes to Bar 3 x 10 Every 2 Minutes Reverse Lunges 4 x 10/10 GHD Sit Ups 4 x 12 Every 2:30 Minutes Leg Curl 4 x 10 Hip Abduction 4 x 15 Leg ... Read More

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 ... Read More

Monday Hang Clean 7 x 3 Every 2 Minutes Back Squat 7 x 8 Chin Ups 7 x 8 EVery 2:30 Minutes Workout of The Day 4 Rounds 10 Medicine Ball Cleans 15 Wall Balls 20 Push Ups 25 Calorie ... Read More

Monday 2 Rounds 1/2 Mile Air Bike 60+ RPM 1000 Meter Row 2:10 Pace 500 Meter Ski Erg 2:20 Pace 1000 Meter Run 15 Minutes Stairmaster Fat Burner Level 12 Tuesday 3 Rounds 10 Dips 10 Pull Ups 10 GHD ... Read More

Monday 3 Rounds 10 Dips 10 Pull Ups 10 Calories Air Bike Flat Bench Dumbell 5 x 10 Concentration Curl 5 x 10/10 GHD Sit Ups 5 x 10 Every 3 Minutes Machine Press 5 x 10 EZ Curl 5 ... Read More

Monday 3 Rounds 12 Paralette Push Ups 12 Ring Rows 12 Calories Air Bike Flat Bench DB 5 x 10 V Grip Pull Ups 5 x 10 Every 2:30 Minutes Dips 5 x 10 Machine Row 5 x 10 Every ... Read More

Thursday 4 Rounds 20 Sit Ups 15 Triceps Push Ups 10 Machine Row T Bar Row 5 x 10 Triceps Extensions 5 x 10 Jump Squats 5 x 15 Every 2:30 Minutes Slam Ball Complex 5 x 5/5/5 Single Arm ... Read More

Monday 3 Rounds 40 Slideboards 30 Russian Twists 20 Burpees 3 Rounds 15 Ring Rows 20 Walking Lunges 25/15 15 Ghd Sit Ups Back Squats 5 x 8 French Press 5 x 10 Hollow Rocks 5 x 15 Every 3 ... Read More

Monday Back Squat 6 x 8 Rope Climbs (to the top) 6 x 2 Every 2:30 Minutes Front Rack Walking Lunges 4 x 20 GHD Sit Ups 4 x 15 Every 2:30 Minutes Leg Press 2 x 20 Tsunami 2 ... Read More

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 ... Read More