Monday
Leg Press
3 x 12
V Ups
3 x 15
EVery 2 Minutes
Romaninan DEadlift
3 x 10
GHD Sit Ups
3 x 15-20
EVery 2 Minutes
Back Squat
5 x 8
Strict Toes to Bar
5 x 10
Every 2:30 Minutes
Walking Lunges
3 x 30
Traditional Sit Ups
3 x 30
Every 3 Minutes
Workout of The Day
18 Russian Twists with Slam Ball 25/15
12 Slam Ball Cleans
6 Slam Balls
400 Meter Slam Ball Run
Tuesday
Flat Bench Press
6 x 8
Barbell Bicep Curl
6 x 10
Slam Ball with Rotation
6 x 5/5
Every 2:30 Minutes
Weighted Dips
5 x 8
Barbell Rollout
5 x 10
Alternating Hammer Curl
5 x 24
EVery 2:30 Minutes
Incline Dumbell Press
4 x 8
Chin Ups
4 x 8
Straddle Ups on Dip Bars
4 x 8
Every 3 Minutes
Workout of The Day
3 Rounds
10 Deadlifts 185/105
15 Bar Facing Burpees
20 Russian Twists with Feet Up
Rest 1 Minute
50 Calories Air Bike
Wednesday
3 Rounds
3 Wall Walks
3 Rope Climbs
3 Forward Rolls
4 Rounds
40 Hollow Rocks
40 Double Unders
40 Calorie Air Bike/40 Calorie Ski Erg Alternate Rounds
2 Rounds
2k Row
1000 Meter Run
Then Mobility
Thursday
