Monday
100 Double Unders
800 Meter Run
60/45 Calorie Row
50 Double Unders
400 Meter Run
30/20 Calorie Air Bike
then
20 Minutes Stairmaster
Mobility
Wednesday
Deadlift
4 x 10
Paralette Push Ups
4 x 10
Every 2 Minutes
5 Minute AMRAP
Buy-In: 50 Wallballs 20/14
12 Deadlifts 185/135
12 Lateral Barbell Burpees
Rest 3 Minutes
5 Minute AMRAP
Buy-In: 35 Wallballs (20/14)
9 Deadlifts
9 Burpees
Rest 3 Minutes
5 Minute AMRAP
Buy-In: 20 Wallballs (20/14)
6 Deadlifts
6 Bar Facing Burpees
Thursday
Machine Row
4 x 10
Triceps Push Ups
4 x 10
Every 2 Minutes
Pull Ups
3 x 10
Bench Dips
3 x 15
Every 2:30 Minutes
Pendlay Row
3 x 10
French Press
3 x 10
Every 2:30 Minutes
Barbell Row
3 x 10
Triceps Extensions
3 x 10
Every 2:30 Minutes
Workout of The Day
800 Meter Run
1000 Meter Row
1 Mile Air Bike
800 Meter Run
