Standing Shoulder Press DB
5 X 10
Machine Row
5 x 10
Traditional Sit Ups
5 x 15
Every 2:30 Minutes
Shoulder to Overhead
5 x 8
Strict Pull Ups
5 x 10
GHD Sit Ups
5 x 15
Every 3 Minutes
Workout of The Day
50/35 Calorie Air Bike
2 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps 24/20
30 Wallballs 20/14
Tuesday
1000 Meter Ski Erg
1 Mile Air Bike
1 Mile Run Colusa
40 Burpees
800 Meter Run
1/2 Mile Air Bike
500 Meter Ski Erg
Wednesday
Back Squat
6 x 8
Bench Dips
6 x 10/10
Every 3 Minutes
BB Walking Lunges
3 x 20
Triceps Extension
3 x 10
Every 2:30 Minutes
Romanian Deadlifts
4 x 10
French Press
4 x 10
Every 2:30 Minutes
3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Burpee Pull Ups
Thursday
Deadlift
8 x 3
EVery 2 Minutes
Mobility between sets
Hollow Rocks
50-40-30-20-10
1:30 Rest Interval between sets
Workout of The Day
50-40-30-20-10
Ski Erg
Air Bike
Sit Ups
400 Meter Run after each round
Mobility
Flat Bench Press
5 x 8
Weighted Pull Ups
5 x 8
Every 2:30 Minutes
Incline Bench DB
4 X 10
Machine Row
4 x 10
Every 2:30 Minutes
Dips
3 x 10
Single Arm Row
3 x 10/10
Every 2:30 Minutes
Workout of The Day
10-9-8-7-6-5-4-3-2-1
Push Ups
Toes to Bar
Ring Rows
