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 Extension
4 x 10
Every 3 Minutes
Workout of The Day
10 Minute AMRAP
5 Pull Ups
10 Paralette Push Ups
15 Squat Jumps
then
1000 Meter Row
1/2 Mile Air Bike
500 Meter Ski Erg
Tuesday
250 Meter Ski Erg
15 Power Swings
200 Meter Ski Erg
15 Power Swings
150 Meter Ski Erg
3 Rounds
10 Burpees
15 Wall Balls
10 Ring Rows
3 Rounds
500 Meter Row
1/2 Mile Air Bike
40 Russian Twists
3 Rounds
10/10 Side Bends
15 Leg Lifts
10 Paralette Push Ups
then Mobility
Wednesday
Flat Bench Press db
6 x 10
Machine Row
6 x 10
GHD Sit Ups
6 x 10
Every 2:30 Minutes
Flat Bench Press BB
6 X 10
Chin Ups
6 x 10
Slam Ball Complex
6 x 5/5/5
Every 2:30 Minutes
Workout of the Day
3 Rounds
500 Meter Ski Erg
1/2 Mile Air Bike
500 Meter Row
