Monday
3 Rounds
10 Dips
10 Pull Ups
10 Calories Air Bike
Flat Bench Dumbell
5 x 10
Concentration Curl
5 x 10/10
GHD Sit Ups
5 x 10
Every 3 Minutes
Machine Press
5 x 10
EZ Curl
5 x 10
Knees to Elbows
5 x 10
Every 3 Minutes
Workout of The Day
3 Rounds
25 Wall Balls
20 Kettlebell Swings
15 Ring Rows
Tuesday
Front Squats
5 x 8
Ball Slam Complex
5 x 5/5/5
Every 2:30 Minutes
Back Squats
3 x 8
Handstand Push Ups
3 x 5
Every 2:30 Minutes
Walking Lunges
3 x 20
Side Plank Pulses
3 x 12/12
Every 2:30 Minutes
Workout of The Day
40-30-20-10
Kettlebell Power Swings 1.5/1.0
Air Bike Calories
Russian Twists
Wednesday
3 Rounds
500 Meter Row
1/2 Mile Air Bike
1000 Meter Run
500 Meter Ski Erg
25 Wall Balls
25 Burpees
25 Sit Ups
then 10 Minutes Stairmaster
10 Minutes Mobility
Thursday
3 Rounds
12 Ring Rows
12 Medicine Ball Cleans
12 Box Jumps
Single Arm Row
5 x 10/10
GHD Sit Ups
5 x 12
Every 2:30 Minutes
T Bar Row
5 x 10
Hollow Rocks
5 x 25
Every 2:30 Minutes
Workout of The Day
3 Rounds
10 Jumping Pull Ups
20 Push Ups
30 Kettlebell Swings 1.5/1.0
400 Meter Run
Friday
3 Rounds
40 Double Unders
30 Calorie Row
20 Calorie Air Bike
Deadlift
7 x 6
V Ups
7 x 10
EVery 2:15
Workout of The Day
3 Rounds
10 Box Jump Overs
15 Bar Facing Burpees
20 GHD Sit Ups
25 Calories Ski Erg
