Monday
Tuesday
Flat Bench Press (db)
6 x 10
Chin Ups
6 x 7
GHD Sit Ups
6 x 10
Every 3 Minutes
Flat Bench (bb)
6 x 10
Ez Curl
6 x 10
Slam Ball Complex
6 x 5/5/5
Every 3 Minutes
Workout of The Day
3 Rounds
10 Paralette Push Ups
15 Hammer Curls
20 4 count Mountain Climbers
300 Meter Ski Erg
Wednesday
Back Squat
4 x 8
Rope Climbs
4 x 4
Shoulder Mobility
4 x Remainder of Time
Every 3 Minutes
Front Squat
4 x 8
Backwards Bear Crawl
4 x 50′
Calf Mobility
4 x Remainder of Time
3:30 Minutes
Leg Press
4 x 10
Triceps Extensions
4 x 15
Low Back Mobility
4 x Remainder of Time
Every 3 Minutes
Workout of The Day
3 Rounds
10 Deadlifts 185/115
20 Bench Dips
30 Sit Ups
400 Meter Run
Thursday
1000 Meter Row
75/50 Calorie Air Bike
50 Russian Twists
25 Box Jump Overs 20″
50 Russian Twists
75/50 Calorie Air Bike
1000 Meter Row
15 Minutes Stairmaster
15 Minutes Mobility
Friday
Seated Shoulder Press (db)
5 x 10
Barbell Curl
5 x 10
V Ups
5 x 10
Every 2:30 Minutes
Shoulder Press/Push Press (bb)
5 x 5/5
Seated Hammer Curl
5 x 10
Hollow Rocks
5 x 20
Every 3 Minutes
Workout of The Day
4 Rounds
1 Minute Strict Pull Ups
1 Minute Legit Push Ups
1 Minute Calorie Row
1 Minute Rest
NEXT WEEK
Monday
Leg Press
4 x 15
Burpees
4 x 10
Every 2:30 Minutes
Walking Lunges (db)
3 x 30
Strict Pull Ups
3 x 10
Every 2:30 Minutes
Curtsy Squats
4 x 10/10
Burpee Pull Ups
4 x 10
Every 2:30 Minutes
Workout of The Day
3 Rounds
50 Slideboards
40 Russian Twists
30 Traditional Sit Ups
Tuesday
