Monday
Tuesday
Back Squat
6 x 8
Rope Climb
6 x 2
Every 2:30 Minutes
Curtsy Squats
3 x 10/10
Wall Walks
3 x 3
Every 2 Minutes
Romanian Deadlifts
3 x 10
Burpee Pull Ups
3 x 10
Every 2:30 Minutes
Workout of The Day
50-40-30-20-10
Walking Lunges 25/10
Traditional Sit Ups
20 Mountain Climbers
200 Meter Run after each round
Wednesday
Flat Bench DB
6 x 10
Machine Row DB
6 x 10
Russian Twist
6 x 30
Every 3 Minutes
Flat Bench BB
6 X 10
Single Arm Row
6 x 10/10
Rainbows
6 x 10
Every 3 Minutes
Workout of The Day
5 Rounds
15 Push Ups
10 Deadlift 135/95
Then
5 Rounds
10 Lateral Burpees
10 Deadlifts 135/95
Then
1200 Meter Jog
Mobility
Thursday
Friday
Deadlift
8 x 3
Every 2 Minutes
Leg Curl
4 x 10
Bench Dips
4 x 10
Every 2 Minutes
GHD Hyperextensions
4 x 10
Tricep Extensions
4 x 10
Every 2 Minutes
5 Rounds:
1 Minute V Ups
1 Minute Air Squats
1 Minute Air Bike
1 Minute Rest
Then Mobility
