Monday
Overhead Squats
6 x 6
Rope Climbs
6 x 3
Every 2:30 Minutes
Front Squat
3 x 6
Toes to Rings
3 x 20
Every 2:30 Minutes
Workout of The Day
Alternating On the Minute x 14 (7 Rounds):
Odd – 20/14 Calorie Bike
Even – 1 Minute Max Medicine Ball Squat Cleans (20/14)
Tuesday
Deadlifts
8 x 8
Handstand Walk or Kick Ups
8 x 12-18′ (5)
Every 3 Minutes
Teams of 2
AMRAP 20:
50/35 Calorie Row
50 Burpees
50/35 Calorie Bike
50 Kettlebell Swings (53/35)
Wednesday
50 Strict Pull Ups
Single Arm Row
3 x 10
2 Rounds For Time:
400 Meter Run
26 Ring Rows
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Burpees
400 Meter Run
26 Air Squats
400 Meter Run
26 Calories Air Bike
Thursday
Bench Press
8 x 8
GHD Sit Ups
8 x 15-20
Every 2:30 Minutes
Seated Shoulder Press
4 x 8
Toes to Rings
4 x 10
Every 2:30 Minutes
AMRAP 18:
21/15 Calorie Row
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand-Release Push-ups
