Monday
Workout of The Day
4 Rounds, 1 minute at each station
Medicine Ball Clean
Kettlebell swing
Box Jumps 20
Burpees or Push Press 75/55
Row for Calories
Rest
then
2 Miles Air Bike
10 Minutes Stairmaster Fatburner Level 10
and Mobility
Tuesday
Barbell Row
5 x 10
French Press
5 x 10
Every 2 Minutes
Pendlay Row
5 x 10
Bench Dips
5 x 10/10
Every 2 Minutes
Workout of The Day
Pull Ups
10-8-6-4-2
8 Box Jump Overs after each round
then
3 Rounds
400 Meter Run
10 Burpee Pull Ups
20 Kettlebell Swings
Wednesday
19.1
15 Minute AMRAP
19 Wallballs 20/14
19 Calorie Row
then
15 Minutes Stairmaster
2 Miles Air Bike
Mobility
Thursday
Back Squat
6 x 8
Ez Curl
6 x 10
Every 2:30 Minutes
Front Squat
3 x 10
Hammer Curl
3 x 10
Every 2:30 Minutes
Workout of The Day
10-9-8-7-6-5-4-3-2-1
Ring Rows
Squat Jumps
Sit Ups
2 Minute Rest
1000 Meter Row
1 Mile Air Bike
Friday
Workout of The Day
100 Jump Rope Singles
1 Mile Air Bike
1500 Meter Row
1 Mile Run
1500 Meter Row
1 Mile Air Bike
100 Jump Rope Singles
then Mobility
