Monday
Flat Bench Press
5 x 8
Side Bends
5 x 12/12
Every 2:30 Minutes
Incline Bench Press
5 x 10
Kettlebell Row
5 x 10
Every 2 Minutes
Workout of The Day
5 Rounds
10 Dips
15 GHD Sit Ups
10 Strict Pull Ups
15 Wall Balls
then
1200 Meter Jog
Tuesday
Front Squat
4 x 10
Arm Circles and Shoulder Rolls
4 x 10/10/5/5
Every 3 Minutes
Mobility
Walking BB Lunges
3 x 20
Russian Twists
3 x 50
Every 3 Minutes
DB Box Step Ups
2 x 30
Rope Climbs
2 x 3 Ascents
Every 2:30 Minutes
Workout of The Day
3 Rounds
12/12 Single Arm Swing
18 Calories Air Bike
24 Kettlebell Taps
36 Jump Rope Crossovers
400 Meter Run
Wednesday
Workout of The Day
1000 Meter Row
1200 Meter Run
1000 Meter Row
1200 Meter Ski Erg
1000 Meter Row
1.2 Mile Air Bike
1000 Meter Row
then Mobility
Thursday
Back Squats
6 x 10
GHD Sit Ups
6 x 12
Bench Dips
6 x 6/6
Every 2:30 Minutes
Romaninan Deadlifts
3 x 10
Ring Rows
3 x 10
Triceps Extension
3 x 10
Every 2:30 Minutes
Bumper Reverse Lunges
3 x 10/10
French Press
3 x 10
Every 2:30 Minutes
Workout of The Day
3000 Meter Row
then Mobility
Friday
Deadlift
6 x 5
Stretch
Every 3 Minutes
Workout of The Day
21-18-15-12-9-6-3
Russian Kettlebell Swings 1.5/1.0
After Each Round
15 Traditional Sit ups
30 Double Unders
