Monday
Cardio 40-50 Minutes
Tuesday
Back Squat
6 x 5
Rope Climbs
6 x 4
Every 2:30 Minutes
Reverse Lunges (Bumpers)
3 x 10/10
GHD Sit Ups
3 x 15
Every 2:30 Minutes
Walking Lunges
3 x 20
Hollow Rocks
3 x 30
Every 3 Minutes
Workout of The Day
50-40-30-20-10 Calorie Row
10-20-30-40-50 Calorie C2 Bike
Friday
Flat Bench Press
6 x 10
Machine Row
6 x 10
GHD Sit Ups
6 x 10
Every 3 Minutes
Dips
6 x 10
Single Arm Row
6 x 10/10
Toes to Rings
6 x 10
Every 3 Minutes
Workout of The Day
3 Rounds
500 Meter Row
400 Meter Run
300 Meter Ski Erg
