Monday
Dips
5 x 10
Machine Row
5 x 10
Russian Twists
5 x 30
Every 3:00 Minutes
Flat Bench Press DB
5 x 10
Single Arm Row
5 x 10/10
GHD Sit Ups
5 x 15
Every 3 Minutes
Tuesday
3 Rounds
10 Legit Push Ups
10 Ring Rows
10-10-10 Squat Complex
3 Rounds
10 P Bar Scap-Shrugs
10 Hanging Scap Shrugs
10 Back Squat Warm Up
Back Squat
3 x 10
Bench Dips
3 x 10/10/10
Hammer Curl
3 x 10
Every 2:30 Minutes
Bumper Plate Reverse Lunges
3 x 10/10
EZ Curl
3 x 10
French Press
3 x 10
Every 2:30 Minutes
Romanian Deadlifts
3 x 10
Bench Dips
3 x 10/10
GHD Sit Ups
3 x 15-20
Every 3 Minutes
Workout of The Day
3 Rounds
75 Double Unders
50 Slideboards
25 Mountain Climbers
Shoulder Rolls
10/10 Hands Down
10/10 Arms Paralell to Ground
10/10 Arms at 45 degree angle
Wednesday
3 Rounds
30 Kettlebell Swings 15 each side
20 Sit Ups
10 Burpee Pull Ups
500 Meter Row
3 Rounds
30 Russian Twists
20 Wall Balls
10 Barfacing Burpees
1000 Meter Row
3 Rounds
30 Jumprope Crossovers
20 4 Count Bicycles
10 4 Position L Hangs
2000 Meter Row
20 Minutes Mobility
Thursday
1 Mile Run
2 Mile Air Bike
2000 Meter Row
2 Mile Air Bike
1 Mile Run
Friday
Warm Up
3 Rounds , Move Swift
10 Air Squats
10 GHD Sit Ups
10 Leg Extensions
10 Leg Curls
Front Squats
6 x 5
Traditional Sit Ups
6 x 20
Every 2 Minutes
Back Squats
3 x 10
Rainbows
3 x 10
Every 2:30 Minutes
Romanian Deadlifts
3 x 10
Med Ball to Bar
3 x 10
Every 3 Minutes
Workout of The Day
3 Rounds Not for Time
30 OH Walking Lunges 45/25
20 Legit Push Ups
10 Strict V Grip Pull Ups or Ring Rows
Rest 1 Minute
2 Miles Air Bike , 65 rpm
