Monday
Machine Row
4 x 10
Triceps Extension
4 x 10
Every 2:30 Minutes
Rear Delt Fly
4 x 15
V Grip Pull Ups
4 x 10
Every 2:30 Minutes
T Bar Row
4 x 10
Wall Balls
4 x 15
Every 2:30 Minutes
Workout of The Day
3 Rounds
3:00 Calorie Row
2:00 Calorie Bike
1:00 Ski Erg or Burpees
Rest 1:00
Tuesday
Power Clean + Front Squat
7 x 2 + 3
Every 2 Minutes
Reverse Lunge Bumper Plate
3 x 20
GHD Sit Ups
3 x 20
EVery 2:30 Minutes
Deadlift
3 x 3
Wall Walks
3 x 3
Every 2:30 Minutes
Slideboards
3 x 50
Russian Twist
3 x 50
Every 3 Minutes
Wednesday
300 Meter Row
20 Box Jump Overs
300 Meter Row
40 Burpees
300 Meter Row
60 Kettlebell Swings
300 Meter Row
80 Double Unders
300 Meter Row
100 Slideboards
400 Meter Run
80 Sit Ups
400 Meter Run
60 Mountain Climbers
400 Meter Run
40 GHD Sit Ups
400 Meter Run
20 Box Jumps
400 Meter Run
