Monday
Flat Bench Press
5 x 10
Machine Row
5 x 10
GHD SIt Ups
5 x 10
Every 3 Minutes
Dips
4 x 10
Single Arm Row
4 x 10/10
Capt. Chair
4 x 10
Every 3 Minutes
Machine Press
5 x 10
V Grip Pull Ups
5 x 10
Ball Slam Complex
5 x 5/5/5
Every 3 Minutes
Workout of The Day
4 Rounds
5 Jumping Pull Ups
10 Burpees
15 Kettlebell Swings
300 Meter Ski Erg
Tuesday
40 Minutes Stairmaster Fatburner Level 12
20 Minutes Mobility
Wednesday
Deadlift
7 x 7
Triceps Push Ups
7 x 8
Toes to Rings
7 x 9
Every 3 Minutes
Workout of The Day
40-30-20-10
Calorie Air Bike
Calorie Rower
Calorie Ski Erg
Traditional Sit Ups
then 15 Minutes Stairmaster Level 10
Thursday
3 Rounds
600 Meter Run
20 Kettlebell Swings
30 Jumprope Crossovers
40 Russian Twists
3 Rounds
200 Meter 20# Medicine Ball Run
20 Burpees
40 Double Unders
20 Wall Balls
15 Minutes Stairmaster Level 10 Fatburner
Friday
Machine Row
4 x 8
Side Bends
4 x 10/10
Handstand Hold
4 x :30 Seconds
Single Arm Row
4 x 8
Knees to Elbows
4 x 8
Toes to Bar
4 x 8
Every 2:30 Minutes
Machine Row
4 x 10
Slam Ball Complex
4 x 7/7/7
Traditional Sit Ups
4 x 25
Every 3 Minutes
Workout of The Day
400 Meter $$$
1-2-3-4-5-6-7-8-9-10
Pendlay Row
Bar Facing Burpees
400 Meter $$$
