Monday
Strength
Back Squat
4 x 8
Chin Ups
4 x Max Reps
Every 3 Minutes
Back Squat
4 x 8
Burpee Pull Ups
4 x 8
Every 3 Minutes
Workout of The Day
Diane
21-15-9
Deadlift 225/155
Handstand Push Ups
Rest 1 Minute
1200 Meter Jog
1000 Meter Row
Cool Down
Tuesday
Incline Bench Press (DB Or Barbell)
5 x 10
GHD Sit Ups
5 x 15-25
Every 2:30 Minutes
Flat Bench Press
5 x 8
Hollow Rocks
5 x 20
Rainbows
5 x 5/5
Every 3 Minutes
Pike or Straddle Ups
5 x 5-10
Dips
5 x 10-15
Toes to Bar
5 x 10
Every 3 Minutes
Workout of The Day
21-18-15-12-9-6-3
Unbroken Wall Balls 30/20
Burpees
