Monday
Flat Bench Press
5 x 7
Machine Row
5 x 10
GHD Sit Ups
5 x 12
Every 3 Minutes
Incline Bench Press DB
4 X 10
SIngle Arm Row
4 x 10/10
Hollow Rocks
4 x 25
Every 3 Minutes
Dips
3 x Max Reps
Strict Pull Ups
3 x Max Reps
Traditional Sit Ups
3 x Max Reps
Every 3 Minutes
Workout of The Day
3 Rounds
500 Meter Row
400 Meter Run
Tuesday
Front Squat
6 x 5
French Press
6 x 10
Every 2:30 Minutes
Back Squat
4 x 8
Rope Climb
4 x 4
Every 3 Minutes
Workout of The Day
5 Rounds On The 5:00
10 Ring Rows (feet elevated)
21/15 Calorie Row
10 – 8 – 6 – 4 – 2 Deadlifts 225/155
Wednesday
Workout of The Day
For Time (Teams of 2 | 30 Minute Cap)
160/120 Calorie Bike
Directly Into…
50 Toes to Bar
50 Box Jump Overs 24”/20
50 Wall Balls
50 Toes to Bar
50 Box Jump Overs 24”/20
50 Wall Balls
50 Toes to Bar
50 Box Jump Overs 24”/20
50 Wall Balls
Then
15 Minutes Stairmaster
