Monday
Incline Bench Press db
4 x 10
Machine Row
4 x 10
GHD Sit Ups
4 x 10
Every 2:30 Minutes
Flat Bench db
4 x 10
Machine Row
4 x 10
Slam Ball Complex
4 x 5/5/5
Every 2:30 Minutes
Machine Press
4 x 10
Single Arm Row
4 x 10/10
Russian Twist
4 x 30
Every 3 Minutes
Workout of The Day
3 Rounds
300 Meter Row
400 Meter Run
500 Meter Ski Erg
Tuesday
Front Squat
4 x 8
Hollow Rocks
4 x 30
Side Plank Pulses
4 x 10/10
Every 3:00
Back Squat
4 x 8
Side Bends
4 x 10/10
Hammer Curls
4 x 10
Every 3 Minutes
Romanian Deadlift
4 x 10
Leg Curl
4 x 10
Butterfly Sit Ups
4 x 10
Every 2:30 Minutes
Workout of The Day
3 Rounds
300 Meter Ski Erg
30 Walking Lunges 15/10#
15 Push Ups
