Monday
Flat Bench Press
7 x 7
Pull Over
7 x 2
GHD Sit Ups
7 x 10
Every 3 Minutes
15 Minute AMRAP
30/21 Calorie Bike
15 Kettlebell Swings 2.0/1.5
30 Traditional Sit-ups
15 Goblet Squats 2.0/1.5
Rest 2 Minutes
2 Rounds
500 Meter Row
800 Meter Run
Tuesday
Back Squat
6 x 7
Bench Dips
6 x 10/10
Hollow Rocks
6 x 30
Every 3 Minutes
Workout of The Day
200 Meter Run, 2 Front Squats 165/110
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats
Then Mobility
Wednesday
Single Arm Row
5 x 10/10
Box Jumps
5 x 10
Every 2:30 Minutes
Machine Row
4 x 10
Wall Walks
4 x 2
Every 2:30 Minutes
Strict Pull Ups/Jumping
3 x 15
Ab Dolly
3 x 2
Every 2:30
Workout of The Day
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches 50/35
15 Burpee Box Jumps 24/20
20 Dumbbell Snatches 50/35
10 Burpee Box Jumps 24/20
10 Dumbbell Snatches 50/35
5 Burpee Box Jumps 24/20
Thursday
On the 3:00 x 5 Rounds:
15 Butterfly Sit Ups
30 Double Unders
15 Traditional Sit Ups
5 Burpee Pull Ups
Rest 3 Minutes
3 Rounds
500 Meter Ski Erg
400 Meter Run
500 Meter Row
Then Mobility
Friday
5 Rounds
10 Box Jump Overs
10 Medicine Ball Cleans
10 Bar Facing Burpees
10 Toes to Bar
10 GHD Sit Ups
200 Meter Run
4 Minutes Rest
1 Mile Air Bike
10 Minutes Stairmaster Level 10
Mobility
