Monday
Flat Bench Press DB
5 X 8
V Grip Pull Ups
5 x 10
Every 2 Minutes
Weighted Dips
5 x 8
Single Arm Row
5 x 10/10
Every 3 Minutes
Workout of The Day
10 Rounds of Strict Cindy
then
50 Kettlebell Power Swings
50 Calories Air Bike
Tuesday
Front Squats
5 x 6
GHD Sit Ups
5 x 12
Every 2 Minutes
Back Squats
4 x 10
Ab Dolly
4 x 50′
Every 3 Minutes
Workout of The Day
10-8-6-4-2
Power Cleans 155/105
Bar Facing Burpees
2-4-6-8-10
Deadlifts
Lateral Burpees
Wednesday
Thursday
20 Minutes Long
2 Rounds
5 Minute AMRAP of:
5 DB Sumo Deadlifts 45/30#
5 Hang Cleans
5 Push Press
5 Minute AMRAP
Calories Air Bike
15 Minutes Mobility
20 Minutes Long
2 Rounds
5 Minute AMRAP of:
5 Box Jump Overs
5 Toes to Bar
5 Burpee Pull Ups
5 Minute AMRAP of:
Row for Meters
Friday
Deadlift
6 x 7
Russian Twist
6 x 20
Dynamic Plank
6 x 10/10
Every 3 Minutes
Walking Lunges
3 x 30
GHD Sit Ups
3 x 20
Every 2:30 Minutes
Workout of The Day
1000 Meter Row
1 Mile Air Bike
80 Slide boards
60 Traditional Sit Ups
80 Slide boards
1 Mile Air Bike
1000 Meter Row
then Mobility
