Monday Back Squats 7 x 7 Rope Climbs 7 x 2 Every 2:30 Minutes Deadlifts 3 x 10 Push Ups 3 x 20 Every 2:30 Minutes Workout of The Day 2 Rounds 800 Meter Run 30 Wall Balls 20 GHD ... Read More

Monday Tuesday Flat Bench DB 5 x 10 Bicep Curl BB 5 x 10 Every 2:30 Minutes Weighted Dips 3 x 8 Hammer Curl 3 x 20 Every 2:30 Minutes Flat Bench BB 3 X 10 Concentration Curl 3 x ... Read More

Monday Flat Bench Press DB 6 X 10 Pendlay Row 6 x 10 GHD Sit Ups 6 x 12 Every 2:30 Minutes Flat Bench Barbell 4 x 10 Single Arm Row 4 x 10/10 Ball Slam Complex 4 x 5/5/5 ... Read More

Monday Power Clean + Front Squat 7 x 2 + 4 Every 2 Minutes Barbell Walking Lunges 3 x 20 Strict Chin Ups 3 x 10 Every 2:30 Minutes Elevated Reverse Lunges 3 x 10/10 Wall Walks 3 x 3 ... Read More

Monday Back Squat 7 x 6 Strict Pull Ups 7 x Max Reps French Press 7 x 10 EVery 3 Minutes Curtsy Squats 4 x 10/10 Hollow Rocks 4 x 25 Every 2:30 Minutes Slideboards 3 x 50 GHD Sit ... Read More

Monday Flat Bench Press 5 x 7 Machine Row 5 x 10 GHD Sit Ups 5 x 12 Every 3 Minutes Incline Bench Press DB 4 X 10 SIngle Arm Row 4 x 10/10 Hollow Rocks 4 x 25 Every ... Read More

Monday Slideboards 3 x 50 Sit Ups 3 x 25 Warm Up Not for Time Walking Lunges DB 3 x 20 GHD Sit Ups 3 x 15 Every 2:30 Minutes Reverse Lunges (45 degree angle) 3 x 10/10 Sidebends 3 ... Read More

Monday Murph Tuesday Wednesday Thursday Walking Lunges DB 4 x 20 Hollow Rocks 4 x 40 Every 2:30 Minutes Reverse Lunges Elevated BB 3 x 10/10 Side Bends 3 x 10/10 Every 2:30 Minutes Front Squats 3 x 8 Strict ... Read More

Monday Tuesday Females: 21-18-15-12-9: Air Bike or Row Calories 50 Hollow Rocks after each set Males: 27-24-21-18-15: Air Bike or Row Calories 50 Hollow Rocks after each set then 1 Mile Run Mobility Wednesday Machine Row 3 x 10 Wall ... Read More

Monday 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 ... Read More