Monday
Overhead Squat
5 x 8
Pull Ups
5 x Max Reps
Every 2 Minutes
Bench Press
5 x 8
Machine Row
5 x 10
Every 2:30 Minutes
Weighted Dips
5 x 8
Single Arm Row
5 x 10/10
Every 3 Minutes
Workout of The Day
3 Rounds
12 Shoulder to Overhead 135/95
21 Kettlebell Power Swings 1.5/1.0
400 Meter Run
Tuesday
Front Squat
6 x 6
Hammer Curls
6 x 10
Every 2:30 Minutes
Split Stance Squat
5 x 10
Toes to Rings
5 x 10
Every 2:30 Minutes
Romanian Deadlifts
4 x 10
Slam Balls
4 x 10
EVery 2:30 Minutes
Workout of The Day
1000 Meter Row
25 Burpee Pull Ups
1000 Meter Row
Wednesday
1 Mile Run
1000 Meter Row
1 Mile Air Bike
1000 Meter Row
1 Mile Run
Then Mobility
Thursday
Shoulder to Overhead
5 x 8
Chin Ups
5 x 8
EVery 2 MInutes
Seated Shoulder Press
4 x 10
Barbell Bicep Curl
4 x 10
Every 2:30 Minutes
Lateral Raise Drop Set
3 x 10/10
Hammer Curl
3 x 20
Every 2 Minutes
Wod
3 Rounds
25 Wall Balls
25 GHD Sit Ups
25 KBs
200 Meter Run
