Monday
Seated Shoulder Press
5 x 8-10
Machine Row
5 x 10
GHD Sit Ups
5 x 10
Every 2:30 Minutes
Shoulder to Overhead
5 x 8
Single Arm Row
5 x 10/10
Opposite Knee to Elbow
5 x 10
Every 2:30 Minutes
Workout of The Day
4 Rounds
12 Dips
12 Burpee Box Jumps
12 Pull Ups
200 Meter Run
then Mobility
Tuesday
Back Squat or Front Squat
5 x 7
Hammer Curl
5 x 10
Every 2:30 Minutes
Reverse Barbell Lunges
4 x 10/10
Barbell Curl
4 x 10
Every 2:30 Minutes
Walking Lunges (Dumbell)
3 x 30
Concentration Curl
3 x 10/10
Every 2:30 Minutes
Workout of The Day
3 Rounds
10 Med Ball Cleans
15 Wall Balls
10 Handstand Push Ups
15 Box Jump Overs
200 Meter Run
Wednesday
3 Rounds
50 Slide Boards
40 Russian Twists
30 Calories Bike
3 Rounds
50 Double Unders
40 Traditional Sit Ups
30 Calorie Row
2 Rounds
25 Push Ups
20 Hollow Rocks
15 Ring Rows
2 Rounds
25 GHD Sit Ups
20 Bar Facing Burpees
15 Box
Thursday
Dumbell Romanian Deadlift
5 x 10
Legit Push Ups
5 x 10
Every 2 Minutes
Reverse Hyper Extenstions
4 x 12
Side Bends
4 x 12/12
EVery 2 Minutes
Deadlift
3 x 8
Wall Walks
3 x 8
EVery 3 Minutes
Workout of The Day
3 Rounds
20 Alternating Dumbell Snatches
10 Pull Ups
20 Calories Air Bike
10 Medicine Ball Cleans
400 Meter Run
Friday
Bench Press
6 x 8
Rope Climbs
6 x 2
Every 2:30 Minutes
Incline Bench Press (DB)
5 x 10
V Ups
5 x 15
Every 2 Minutes
Workout of The Day
25-20-15-10-5
Squats
Push Ups
Ring Rows
200 Meter Medicine Ball Run After Each Round
