Monday
Workout of The Day
7 Rounds
1 Minute per station 7x
49 Minutes total
Row for Calories
Burpees to 6″ target
Russian Twist/Air Bike (alternate rounds)
Ski Erg
Russian Kettlebell Swing 1.5/1.0
Jumprope Singles
200 Meter Run/Box Jump Overs (alternate rounds)
Tuesday
Back Squat
5 x 8
Toes to Bar
5 x 12
Every 2:30 Minutes
Deadlift
3 x 10
Side Plank Pulses
3 x 12/12
Every 2:30 Minutes
Every 5 Minutes x 5 Rounds:
20 Walking Lunges 15/15
400 Meter Run
15/10 Calorie Air Bike
then
1000 Meter Ski Erg
Wednesday
Incline Bench Press DB
5 x 10
Air Bike
5 x 10 Calories
EVery 2:30 Minutes
Flat Bench BB
5 x 8
Foam Roller Legs
Every 2:30 Minutes
Workout of The Day
3 Rounds
20 Push Ups
30 Kettlebell Swings
400 Meter Run
500 Meter Ski Erg
then
15 Minutes Stairmaster
Mobility
Thursday
30-20-10:
Box Jump Overs
Wallballs 20/14
Directly Into…
10-20-30:
Burpees
Calorie Row
Directly into…
30-20-10
Sit Ups
Air Bike
then 15 Minutes Stairmaster
