Monday
Back Squat
5 x 3
Strict Handstand Push Ups
5 x 5
Every 2 Minutes
Back Squat
5 x 3
Chin Ups
5 x 10
Every 3 Minutes
Workout of The Day
3 Rounds
15 Thrusters 95/65
15 GHD Sit Ups
15 Pull Ups
Rest 2 Minutes
2000 Meter Row
Tuesday
Flat Bench Press
7 x 7
Strict Knees to Elbows
7 x 10
Every 2:30 Minutes
Seated Shoulder Press
5 x 10
GHD Sit Ups
5 x 15
Every 2:30 Minutes
Workout of The Day
10-9-8-7-6-5-4-3-2-1
BOx Jump Overs 30/24
Burpee Pull Ups
Rest 1 Minute
1 Mile Run
Wednesday
6 x
5 Barbell Row
5 Hang Power Cleans
5 Front Squats
5 Deadlifts
Every 3 Minutes
Pendlay Row
6 x 8
Barbell Rollout
6 x 10
Every 2:30 Minutes
Workout of The Day
1000 Meter Row
30 GHD Sit Ups
30 Wall Balls
30 Kettlebell Swings
30 Burpees
30 GHD Sit Ups
1000 Meter Row
