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

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