Monday
Tuesday
600 Meter Run
60/40 Calorie Bike
100 Double Unders
2k Row
100 Double Unders
60/40 Calorie Bike
600 Meter Run
Wednesday
Incline Bench DB
6 x 10
Pull Ups
6 x 10
GHD Sit Ups
6 x 10
Every 3 Minutes
Shoulder to Overhead
6 x 10
Machine Row
6 x 10
Hollow Rocks
6 x 20
Every 3 Minutes
Workout of The Day
3 Rounds
30/24 Calorie Row
30 Traditional Sit ups
30 Single Dumbbell Hang Power Cleans 50/35*
*Switch arms every 5 reps
Thursday
2 Rounds
20 Box Jumpovers
20 Wall Balls
20 Ring Rows
20 Butterfly Sit Ups
20 Kettlebell Swings
20 Burpees
20 Reverse Hypers
20 Side Plank Pulses
20 Mountain Climbers
20 Squat Jumps
400 Meter Run
Friday
Back Squat
5 x 8
Pull Ups
5 x 5
Dips
5 x 10
Every 3 Minutes
Front Squat
5 x 8
Chin Ups
5 x 5
Flat Bench Press DB
5 X 10
Every 3 Minutes
Workout of The Day
2 Rounds
.5 Mile Air Bike
400 Meter Run
1000 Meter Row
400 Meter Run
500 Meter Ski Erg
400 Meter Run
