Monday
Standing Curl and Press
5 x 10
GHD Sit Ups
5 x 15
Every 2 Minutes
Flat Bench Press
5 x 8
Strict Pull Ups
5 x Max Reps
Every 3 Minutes
Weighted Dips
3 x 8
Trap Bar Deadlifts
3 x 8
Every 2:30 Minutes
Workout of The Day
In 7 Minutes:
500m Row
400m Run
Then AMRAP
Wallballs
Rest 2 Minutes
In 7 Minutes Complete:
500m Row
400m Run
Then AMRAP
Double Unders
Tuesday
32 Minute
Every Minute on The Minute
1. x Calories Row
2. 200m sprint
3. x Calories Air Bike
4. Rest/Stretch Calves
5. x Calories Row
6. 200m Sprint
7. x Calories Air Bike
8. Rest/Stretch Calvies
….etc
Then
20 Minutes Stairmaster
Wednesday
Overhead Squat (From the Ground)
7 x 5
Ring Rows with Feet Elevated
7 x Max Reps
Every 3 Minutes
30-20-10
Hang Power Snatches 75,55
Box Jumps 24/20
Toes to Bar
Air Bike
Thursday
Workout of The Day
100/80 Calories Air Bike
50 Wallballs 20,14
100/80 Calories Air Bike
Friday
Front or Back Squat
7 x 5
Side Bends
7 x 10/10
Every 3 Minutes
1-2-3-4-5-6-7-8-9
Clean and Jerk
*9 Burpee Lateral jumps after each set.
