Thursday
4 Rounds
20 Sit Ups
15 Triceps Push Ups
10 Machine Row
T Bar Row
5 x 10
Triceps Extensions
5 x 10
Jump Squats
5 x 15
Every 2:30 Minutes
Slam Ball Complex
5 x 5/5/5
Single Arm Row
5 x 10/10
French Press
5 x 15
Every 3 Minutes
Workout of The Day
3 Rounds
500 Meter Ski Erg
400 Meter Run
500 Meter Row
Mobility
Friday
3 Rounds
40 Slideboard
30 Russian Twists
10/10 Side Plank Pulses
Leg Press
3 x 10
Knees to Elbows
3 x 10
Handstand Push Ups
3 x 5
Every 2:30 Minutes
Leg Press
3 x 10
Tsunami’s
3 x 5/5
V Grip Pull Ups
3 x 5-10
Every 2:30 Minutes
Workout of The Day
4 Rounds
12 GHD Sit Ups
24 Walking Lunges 25/15
12 Calorie Air Bike
24 Kettlebell Swings 1.5/1.0
