Monday
For Time:
20 Calorie Row
19 Pull Ups or Ring Rows
20 Calorie Row
19 Burpees
20 Calorie Row
19 Wall Balls
20 Calorie Row
19 Step-ups or Box Jumps
20 Calorie Row
19 Kettlebell Swings 2.0/1.5
then
20 Minutes Stairs
20 Minutes Mobility
Tuesday
6 Rounds
Minute 1: 10 Flat Bench Dumbbell
Minute 2: 10 Back Squat
Minute 3: 10 GHD Sit Ups
Workout of The Day
18-15-12-9-6-3
Thrusters 75/55
Toes-to-Bars
Air Bike Calories
Wednesday
Machine Row
4 x 10
Triceps Extension
4 x 10
Every 2:30 Minutes
Single Arm Row
4 x 10/10
French Press
4 x 10
Every 2:30 Minutes
Rear Delt Fly
4 x 20
Dips
4 x 10
Every 2:30 Minutes
Workout of The Day
50-40-30-20-10
Sit Ups
Double Unders
12 Ring Rows after each round
Thursday
Team Workout
50 Kettlebell Swings 1.5/1.0
50 Calorie Air Bike
40 Box Jumps
50 Bar Facing Burpees
40 Box Jumps
50 Calorie Air Bike
50 Kettlebell Swings
Friday
Back Squats
6 x 10
Alternating Curl
6 x 20
Legit Push Ups
6 x 10
Every 3 Minutes
Deadlifts
4 x 8
Russian Twist
4 x 40
Every 2:30 Minutes
Workout of The Day
5 Rounds
1 Minute WallBalls 20/14#
1 Minute Kettlebell Swings 1.5/1.0
1 Minute Ski Erg
1 Minute Rest
