Monday
50-40-30-20-10
Slideboard
Hollow Rocks
Front Squats
6 x 7
Paralette Push Ups
6 x 10
GHD Sit Ups
6 x 10
EVery 3 Minutes
Workout of The Day
10 Rounds
7 Thrusters 75/55
7 Pull Ups
7 Burpees
then
1 Mile Run
Tuesday
500 Meter Ski Erg
800 Meter Run
50/35 Calorie Row
5 Rounds of Cindy
50/35 Air Bike
800 Meter Run
500 Meter Ski Erg
then Mobility
Wednesday
Machine Row
4 x 10
Pull Overs
4 x 3
Every 2 Minutes
Single Arm Row
4 x 10/10
Handstand Push Ups
4 x 7
EVery 2:30 Minutes
Pendlay Row
4 x 10
Burpee Box Jumps
4 x 6
EVery 2:30 Minutes
warm up deadlifts 5 Minutes
4:00 x 4 rounds
6 Box Jumps 30/24
9 Toes to Bar
12 Deadlifts 225/155
15/12 Calorie Bike
Thursday
1000 Meter row then
5 Rounds
15 Kettlebell Swings 1.5/1.0
15/12 Calorie Air Bike
Directly Into…
5 Rounds:
20 Traditional Sit Ups
200 Meter Run
then 1000 Meter Row
then Mobility
Friday
Dips
5 x 10
Strict Pull Ups
5 x 10
GHD Sit Ups
5 x 10
Every 3 Minutes
Workout of The Day
3 Rounds
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds
20 Dumbbell Snatches 50/35
12 Lateral Dumbbell Burpees
then
10 Minutes Stairs
10 Minutes Mobility
