Monday
Flat Bench DB
6 x 8
Pull Ups
6 x 8
GHD Sit Ups
6 x 10
Every 3 Minutes
Incline Bench DB
6 X 10
Pendlay Row
6 x 10
Hollow Rocks
6 x 30
EVery 3 MInutes
Workout of The Day
3 Rounds
800 Meter Run
40 Kettlebell Swings 1.5/1.0
30 Wallballs 20/14
Tuesday
Back Squat
4 x 10
Wall Walks
4 x 2
Every 2 Minutes
Reverse Lunges from Bumpers
3 x 10/10
Russian Twists
3 x 40
Every 2:30 Minutes
Walking Lunges DB
3 X 20
Knees to Elbows
3 x 10
Every 2:30 Minutes
Slideboards
2 x 100
Tradtional Sit Ups
2 x 50
Every 3 Minutes
Workout of The Day
3 Rounds
15 Deadlifts 135/75
15 Push-ups
2 Rounds:
500 Meter Row
75 Double Unders
1 Round:
1 Mile Air Bike
800 Meter Run
Wednesday
Workout of The Day
2k Row
1 Mile Run
1 Mile Air Bike
1000 Meter Ski Erg
15 Minutes Stairmaster
then Mobility
Thursday
Workout of The Day
3 Rounds
30 Hollow Rocks
21/15 Calorie Bike
10 Strict Pull Ups
200 Meter Farmers Carry 1,5/1.0
2 Rounds
30 Traditional Sit Ups
21/15 Calorie Bike
10 Strict Pull Ups
200 Meter Farmers Carry 1.5/1.0
1 Rounds
30 Butterfly Sit Ups
21/15 Calorie Bike
10 Strict Pull-ups
then
15 Minutes Stairs
Friday
3 Rounds
1 Minute Wallballs 20/14
1 Minute Kettlebell Power Swings
1 Minute Box Jumps 20″
1 Minute Push Press 75/55
1 Minute Calorie Row
1 Minute Rest
then
1 Mile Run
1000 Meter Ski Erg
1 Mile Air Bike
Mobility
