Monday
Overhead Squat
6 x 3
GHD Sit Ups
6 x 15-25
Every 2 Minutes
Flat Bench Press
6 x 8
Toes to Bar
6 x 12
Every 2:30 Minutes
Workout of The Day
3 Rounds
15 Bar Dips
20 Calorie Row
30 Wall Balls
Tuesday
Front Squat
6 x 3
Handstand Walk
6 x 12-18′
Every 2:30 Minutes
12 Minutes to Work Up to a Heavy 2 Rep Hang Power Clean
Workout of The Day
30 Hang Power Cleans
50 Pistols or 120 Air Squats
2000 Meter Row
Wednesday
Strict Pull Ups
6 x 10-12
French Press
6 x 15
Traditional Sit Ups
6 x 25
Every 3 Minutes
Seated Cable Row or Hammer Strength High Row
6 x 10
Bench Dips
6 x 15
Every 2 Minutes
Workout of The Day
5 Rounds
10 Burpee Pull Ups
10 Box Jumps 24/20
10 Pull Ups
10 Push Ups
Thursday
Workout of The Day
Wall Balls 20/14
Hang Power Cleans 95/65
PULL UPS
Deadlifts 95/65
Push Ups
Box Jumps
Kettlebell Swings 2.0/1.5
Toes to Bar
Squats
Hang Snatch 95/65
Double Unders
Sit Ups
Burpees
400 Meter Run After Each Movement
Friday
Back Squats
6 x 5 Go Heavy
Toes to Rings
6 x 12-15
Every 3 Minutes
Workout of The Day
4 Rounds
11 Deadlifts 225/155
11 Handstand Push Ups
Rest 1 Minute
50-40-30-20-10
Unbroken Double Unders
Butterfly Sit Ups
