Monday
Machine Press
3 x 10
Ring Rows
3 x 12
Box Jumps
3 x 10
Every 2 Minutes
Flat Bench Barbell
6 x 10
Hammer Curl
6 x 10
GHD Sit Ups
6 x 10
Every 3 Minutes
Dips
6 x 10
Ez Curl
6 x 10
Toes to Bar
6 x 10
Every 3 Minutes
Workout of The Day
3 Rounds
10 Box Jumps
10 Ring Rows
10 Burpees
250 Meters Ski Erg
Tuesday
4 Rounds
40 Double Unders
500 Meter Row
400 Meter Run
500 Meter Ski Erg
then 20 Minutes Stairmaster
then Mobility
then Coffee
Wednesday
Front Squat
6 x 6
Handstand Hold
6 x :25 seconds
Every 2 Minutes
Reverse Lunge from Bumper
4 x 10/10
Hollow Rocks
4 x 30
Every 2:30 Minutes
Romanian Deadlift
4 x 10
Leg Curl
4 x 10
Knees to Elbows
4 x 10
Every 2:30 Minutes
Workout of The Day
3 Rounds
40 Calories Ski Erg
30 Walking Lunges
20 Kettlebell Swings
10 Burpee PUll Ups
Thursday
Machine Row
4 x 10
Paralette Push Ups
4 x 10
GHD Sit Ups
4 x 10
Every 2:30 Minutes
Pendlay Row
4 x 10
French Press
4 x 10
Side Bends
4 x 10/10
Every 2:30 Minutes
Machine Row
4 x 10
Triceps Extension
4 x 10
Supine Leg Lifts
4 x 10
Every 2:30 Minutes
Workout of The Day
3 Rounds
12 Jumping Pull Ups
21 Kettlebell Swings
400 Meter Run
