Monday
Back Squats
7 x 7
Rope Climbs
7 x 2
Every 2:30 Minutes
Deadlifts
3 x 10
Push Ups
3 x 20
Every 2:30 Minutes
Workout of The Day
2 Rounds
800 Meter Run
30 Wall Balls
20 GHD SIt Ups
10 Burpee Pull Ups
Tuesday
Flat Bench Press BB
6 X 10
Strict Pull Ups
6 x 8
Every 2:30 Minutes
Incline Bench Press DB
4 X 10
Barbell Row
4 x 8
Every 2:30 Minutes
Shoulder to Overhead
3 x 10
Single Arm Row
3 x 10/10
Every 2:30
Workout of The Day
3 Rounds
10 Medicine Ball Clean
20 Russian Twist
10 Wall Balls
20 Calories Air Bike
Wednesday
1200 Meter Run
30 Traditional Sit Ups
20 Ring Rows
10 Push Ups
1000 Meter Run
30 Hollow Rocks
20 Burpees
10 Pull Ups
800 Meter Run
30 Butterfly Sit Ups
20 Kettlebell Swings
10 Ring Rows
600 Meter Run
30 Leg Lifts
20 Hollow Rocks
10 Toes to Bar
400 Meter Run
30 Wall Balls
20 GHD Sit Ups
10 Jumping Pull Ups
then
15 Minutes Stairs
15 Minutes Mobility
Friday
Dips
5 x 10
Pull Ups
5 x 10
Every 2:30 Minutes
Seated Shoulder Press
5 x 10
Machine Row
5 x 10
Every 2:30 Minutes
French Press
4 x 15
Hammer Curl Alt.
4 x 20
Every 2 Minutes
WOd
1000 Meter Row
1 Mile Run
1 Mile Air Bike
1000 Meter Ski Erg
then Mobility
