Monday
Murphish
1200 Meter Run
10 Rounds
5 Ring Rows
7 Push Ups
9 Squats
1200 Meter Run
Tuesday
3 Rounds
1/2 Mile Air Bike
400 Meter Run
500 Meter Run
600 Meter Ski Erg
then
15 Minutes Stairmaster Fat Burner Level 12
Wednesday
Legs
Thursday
.3 Mile Air Bike
500 Meter Row
400 Meter Run
500 Meter Ski Erg
400 Meter Run
500 Meter Row
.3 Mile Air Bike
Mobility
Coffee
Friday
Machine Press
4 x 10
Machine Row
4 x 10
Traditional Sit Ups
4 x 15
Every 2:30 Minutes
Flat Bench Press
4 x 10
Single Arm Row
4 x 10/10
Russian Twist
4 x 20
Every 3 Minutes
Dips
4 x 10
Machine Row
4 x 10
Squats
4 x 30
Every 3 Minutes
Stairmaster
25 Minutes fat burner Level 10
