Monday
Tuesday
Females:
21-18-15-12-9: Air Bike or Row Calories
50 Hollow Rocks after each set
Males:
27-24-21-18-15: Air Bike or Row Calories
50 Hollow Rocks after each set
then 1 Mile Run
Mobility
Wednesday
Machine Row
3 x 10
Wall Walks
3 x 2
Every 2 Minutes
Single Arm Row
4 x 10/10
Box Jumps 30/24
4 x 8
Every 2:30 Minutes
Pendlay Row
5 x 8
GHD Sit Ups
5 x 15
Every 3 Minutes
Workout of The Day
1000 Meter Row
1000 Meter Ski Erg
1 Mile Air Bike
1 Mile Run
Thursday
Workout of The Day
3 Rounds
400 Meter Run
20 Sit Ups
15 Wall Balls 25/16
10 Burpees to 6″ Target
15 Kettlebell Swings 2.0/1.5
20 Overhead Wallking Lunges 35/15
500 Meter Row
then
1 Mile Air Bike
Mobility
Friday
Deadlift
5 x 3
Triceps Extensions
5 x 10
Every 2 Minutes
Deadlift
5 x 3
French Press
5 x 10
Every 2:30 Minutes
Workout of The Day
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Box Jumps
then
1 Mile Air Bike
15 Minutes Stairs Fatburner Level 12
