Monday
Front Squats
7 x 7
Dynamic Plank
7 x 7/7
Handstand Hold
7 x :30 Seconds
Every 3 Minutes
Walking Lunges
3 x 20
GHD SIt Ups
3 x 12-15
Burpees
3 x 10
Every 3 Minutes
Leg Press
3 x 20
Tradtional Sit Ups
3 x 30
Pull Overs
3 x 30
Every 3 Minutes
Workout of The Day
3 Rounds
30 Kettlebell Swings
20 Wall Balls
10 Burpee Pull Ups
Tuesday
Workout of The Day
400 Meter Run
5 Wall Walks
400 Meter Run
5 Pull Ups
400 Meter Run
10 Box Jumps
400 Meter Run
10 Box Jump Overs
500 Meter Row
50 Double Unders
500 Meter Row
100 Jumping Jacks
500 Meter Row
150 Jump Rope Singles
Then 20 Minutes Stairmaster Level 10
Wednesday
Incline Dumbell
5 x 10
GHD Sit Ups
5 x 10
Pull Overs
5 x 2
Every 3 Minutes
Flat Bench Barbell
5 x 10
Candlestick Roll
5 x 2
Bicycles for Abs
5 x 30 4 Count
Every 3 Minutes
Workout of The Day
1-2-3-4-5-6-7-8-9-10
Dips
PUll Ups
Box Jump Overs
Thursday
Cardio
Friday
3 Rounds
400 Meter Run
12 Ring Rows
21 Kettlebell Swings
3 Rounds
12 Push Ups
21 Squat Jumps
500 Meter Row
then
25 Stairmaster
