Monday
Front Squats
5 x 8
GHD Sit Ups
5 x 10
Handstand Hold
5 x :20 Seconds
Every 3 Minutes
Leg Press
3 x 15
Chin Ups
3 x 10
Side Plank Pulses
3 x 10/10
Every 3 Minutes
Deadlifts
4 x 8
Triceps Extensions
4 x 10
Every 2:30 Minutes
workout of the Day
3 Rounds
10 Knees to Elbows
10 Push Ups
15 Box Jumps
15 Calories Air Bike
20 Calories Ski Erg
20 Wall Balls
Wednesday
3 Rounds
500 Meter Row
400 Meter Run
1/2 Mile Air Bike
15 GHD Sit Ups
15 Box Jumps
15 Kettlebell Swings
15 Burpees
15 Sit Ups
Thursday
Dips
4 x Max Reps
Machine Row
4 x 10
V Ups
4 x 10
Every 2:30 Minutes
Flat Bench Press DB
4 x 10
Pull Ups
4 x 10
Hollow Rocks
4 x 30
Every 3 Minutes
Machine Press
4 x 10
Single Arm Row
4 x 10/10
Side Bends
4 x 10/10
Every 3 Minutes
Workout of The Day
3 Rounds
10 Ring Row
15 Push Ups
20 Russian Twists
600 Meter Run
Friday
Workout of The Day
For Time
400 Meter Run Before Every Round
60-50-40-30-20
Double Unders
Calorie Air Bike Above 60rpm
Rower
Slide Board
Ski Erg
