Monday 60-50-40-30 Ski Erg Russian Twist Slideboard 50-40-30-20 Unbroken Double Unders Sit Ups Row for Calories 40-30-20-10 Supine Leg Lifts Wall Balls Air Bike for Calories Then 20 Minutes Stairmaster Tuesday Incline Bench db 5 x 10 T Bar Row ... Read More

Front Squats 5 x 8 Side Bends 5 x 10/10 P. Push Ups 5 x 10 Every 3 Minutes Front Rack Walking Lunges 4 x 20 GHD SIt Ups 4 x 12 Ring Rows 4 x 12 Every 3 Minutes ... Read More

Monday Incline Press db 5 x 10 T Bar Row 5 x 10 GHD Sit Ups 5 x 10 Every 3 Minutes Shoulder to Overhead 5 x 8 Single Arm Row 5 x 10/10 Russian Twists 5 x 30 Every ... Read More

Monday Flat Bench Press (db) 6 x 10 Machine Row 6 x 10 GHD Sit Ups 6 x 10 Every 2:30 Minutes Flat Bench Barbells 6 x 10 Kettlebell Row 6 x 10 Russian Twist 6 x 20 Every 2:30 ... Read More

Monday Dips 5 x Max Reps Pull Ups 5 x Max Reps Every 2:30 Minutes Flat Bench (db) 5 x 10 Single Arm Row 5 x 10/10 GHD SIt Ups 5 x 12 Every 3 Minutes Workout of The Day ... Read More

Monday Leg Press 4 x 15 Burpees 4 x 10 Every 2:30 Minutes Walking Lunges (db) 3 x 30 Strict Pull Ups 3 x 10 Every 2:30 Minutes Curtsy Squats 4 x 10/10 Burpee Pull Ups 4 x 10 Every ... Read More

Monday Tuesday Flat Bench Press (db) 6 x 10 Chin Ups 6 x 7 GHD Sit Ups 6 x 10 Every 3 Minutes Flat Bench (bb) 6 x 10 Ez Curl 6 x 10 Slam Ball Complex 6 x 5/5/5 ... Read More

Monday Cardio 40-50 Minutes Tuesday Back Squat 6 x 5 Rope Climbs 6 x 4 Every 2:30 Minutes Reverse Lunges (Bumpers) 3 x 10/10 GHD Sit Ups 3 x 15 Every 2:30 Minutes Walking Lunges 3 x 20 Hollow Rocks ... Read More

Monday Front Squat 5 x 8 Handstand Push Ups 5 x 8 GHD Sit Ups 5 x 10 Every 3 Minutes Leg Press 3 x 15 Toes to Bar 3 x 10 Every 2 Minutes Walking Lunges 3 x 20 ... Read More

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 ... Read More