Monday
Incline Bench (Dumbells)
6 x 8-10
GHD Sit Ups
6 x 20-25
Every 2:30 Minutes
Weighted Dips
6 x 8-10
Side Bends
6 x 15/15
Every 2:30 Minutes
Max Reps Strict Pull Ups
3 x
Heavy Goblet Squats
3 x 12
Every 2 Minutes
Workout of The Day
21-15-9
Thrusters 95/65
Pull Ups
Tuesday
Back Squat
7 x 7
French Press
7 x 10-15
Every 2:30 Minutes
Walking Lunges bb
3 x 20
Hollow Rocks
3 x 30
Every 3 Minutes
Romanian Deadlift
3 x 12
Knees to Elbows
3 x 12
Every 3 Minutes
Workout of The Day
10 Minute AMRAP
10 Pistols
20 Dumbell Snatches 70/40
30 Double Unders
Wednesday
V Grip Pull Ups
5 x 10-12
V Ups
5 x 10-20
Every 3:00
Single Arm Row or Seated Cable Row
5 x 10
Dynamic Plank
5 x 30
Every 2 Minutes
5 Rounds
10 Push Ups
10 Burpees
10 Deadlifts 135/95
10 Ring Rows
Thursday
1000 Meter Row
800 Meter Run
1000 Meter Row
800 Meter Run
1000 Meter Row
Friday
Overhead Squat
5 x 5
Rope Climb
5 x 3
Every 2 Minutes
Front Squat
5 x 8
Toes to Bar
5 x 12-15
Every 3 Minutes
Workout of The Day
50 Wall Balls for Time
50 GHD Sit Ups for Time
50 Burpees for Time
1 Minute Rest
10 Minutes Stairmaster
