Monday Workout of The Day 3 Rounds 3 Minute Calorie Row 2 Minute Burpee Box Jump Overs 24/20 1 Minute Calorie Bike Rest 2 Minutes Between Rounds 5 Rounds: 1 Minute Front Rack Dumbbell Step Back Lunges 1.0/20# Kettlebells 1 ... Read More

Monday Incline Bench Press 6 x 10 Ring Pull Ups 6 x 10 GHD Sit Ups 6 x 10 Every 2:30 Minutes Seated Dumbell Press 6 x 10 Machine Row 3 sets of each machine 6 x 10 Supine Leg ... Read More

Monday Incline Dumbell Press 5 x 10 Barbell Curl 5 x 12 Every 2 Minutes Flat Bench Press 6 x 8 Hammer Curl 6 x 12 Every 2:30 Minutes 3 Rounds of 1 Minute at Each Station: Wall Balls 20/14 ... Read More

Monday Tuesday Overhead Squat 6 x 8 Strict Pull Ups 6 x Max Reps Every 2:30 Minutes Back Squat 6 x 8 Wall Walks 6 x 3 Every 3 Minutes Workout of The Day 21-15-9 GHD Sit Ups Box Jumps ... Read More

Monday Deadlift 5 x 7 GHD Sit Ups 5 x 12 Every 2:30 Minutes Workout of The Day 5 Rounds 5 Power Cleans 135/95 10 Lateral Burpees Rest 3 Minutes 5 Rounds 10 Push Ups 10 Deadlifts 135/95 Then Mobility ... Read More

Monday Back Squat 5 x 5 Pull Overs 5 x 2 Every 2:30 Minutes Front Squat 3 x 8 Handstand Walk 3 x 24' Every 3 Minnutes Split Stance Squat 3 x 10/10 GHD Sit Ups 3 x 20-25 Every ... Read More

Monday 25-50 Push Ups Flat Bench Press (db) 5 x 10 Machine Row 5 x 10 Every 2 Minutes 20-30 GHD Sit Ups Incline Bench Press (db) 4 x 10 V Grip Pull Ups 4 x 10 Every 2:30 Minutes ... Read More

Monday Dirty Thirty then 1 Mile Run Tuesday Flat Bench Dumbbell 5 x 10 Machine Row 5 x 10 Every 2 Minutes Flat Bench Barbell 5 x 8 Single Arm Row 5 x 10/10 Every 2:30 Minutes Weighted Dips 5 ... Read More

Monday Back Squat 4 x 5 Bench Dips 4 x 15 EVery 2 Minutes Back Squat 4 x 5 French Press 4 x 15 Every 2:30 Minutes Romanian Deadlift 3 x 12 Legit Push Ups 3 x 15 Every 2 ... Read More

Monday Incline Bench Press 5 x 10 Strict Knees to Elbow (opposite) 5 x 10 Every 2:30 Minutes Weighted Dips 5 x 10 Ball Slams 5 x 5/5 Every 2:30 Workout of The Day 5 Rounds 15 Push Ups 15 ... Read More