High Row or Seated Cable Row
4 x 10
GHD Sit Ups
4 x 25
Every 2:30 Minutes
Single Arm Row
4 x 10
Hollow Rocks
4 x 20
Every 2:30 Minutes
T Bar Row
4 x 10
Knees to Elbows
4 x 10
Every 2:30 Minutes
Workout of The Day
3 Rounds
50 Double Unders
40 Traditional Sit Ups
30 Ring Rows
Tuesday
Incline Bench Press DB
5 x 10
Barbell Rollout
5 x 10
Every 2:30 Minutes
Flat Bench Press
5 x 10
Side Bends
5 x 15/15
Every 2:30 Minutes
Workout of The Day
5 Rounds
12 Dips
20 Wall Balls
12 Toes to Bar
Wednesday
Back Squat
6 x 6
Leg Lifts
6 x 20
Every 2:30 Minutes
Front Squats
3 x 8
GHD Sit Ups
3 x 25
Every 3 Minutes
Workout of The Day
1-2-3-4-5-6-7-8-9-10
Deadlift 275/205
Bar Facing Burpees
then
1200 Meter Cool Down
Thursday
Workout of The Day
1200 Meter Row
800 Meter Run
1200 Meter Row
800 Meter Run
1200 Meter Row
then extensive mobility
Friday
Single Arm Row
6 x 10
GHD sIT uPS
6 X 25
eVERY 2:30 Minutes
Workout of The Day
TK”
20 mINUTE AMRAP
8 Strict Pull Ups
8 Box Jumps 36/30
12 Kettlebell Swings 2.0/1.5
Rest 2 Minutes
2k Row
