Monday
Front Squat or Overhead Squat
7 x 5
Barbell Rollouts
7 x 10
Every 2:30 Minutes
Power Cleans
5 x 2 Ascending
Every Minute on The Minute
Workout of The Day
5 Rounds on the 4:00
5 Power Cleans 185/135
10 Lateral Burpees
20/14 Calorie Bike
then
15 Minutes Stairs and or Mobility
Tuesday
Bench Press
5 x 8
Single Arm Row
5 x 10/10
Incline Dumbell Press
GHD Sit Ups
5 x 10-15
Every 3 Minutes
Incline DB Press
5 x 10
Barbell Row
5 x 8
Slam Ball Circuit
5 x 5-5-5
Every 3 Minutes
5 Rounds
4 Minute AMRAP
35/25 Calorie Bike
25 Kettlebell Swings 1.5/1.0
Max Double Unders in Time Remaining
1 Minute Rest Between Rounds
Wednesday
Back Squat
6 x 8
Hollow Rocks
6 x 30
Russian Twist
6 x 30
Every 3 Minutes
Workout of The Day
3 Rounds
12 Deadlifts 175/115
15 Box Jumps 24/20
12 GHD Sit Ups
500 Meter Row
Then
15 Minutes Stairmaster
Fatburner Level 10
Thursday
30 Wall Walks
60 Ring Rows
90 Toes 2 Bar
120 Double Unders
150 Squats
180 Air Bike
Seated Shoulder Press
5 x 10
75/50 Calorie Bike
20 Jumping Reverse Lunges
60/40 Calorie Bike
20 Jumping Reverse Lunges
45/30 Calorie Bike
20 Jumping Reverse Lunges
30/20 Calorie Bike
20 Jumping Reverse Lunges
15/10 Calorie Bike
20 Jumping Reverse Lunges
Friday
3 Rounds
30/21 Calorie Row
30 Kettlebell Swings (53/35)
30 Front Squats (95/65)
