Monday
Incline Bench Press db
5 x 10
Machine Row
5 x 10
GHD Sit Ups
5 x 12
Every 2:30 Minutes
Shoulder Press Machine
5 x 10
Pendlay Row
5 x 10
Captains Chair
5 x 10
Every 3 Minutes
Workout of The Day
1-2-3-4-5-6-7-8-9-10
Pull Ups
Burpees
Box Jumps
then
1200 Meter Jog Cool Down
Tuesday
3 Rounds
600 Meter Run
50 Slideboards
40 Calorie Row
30 Calorie Air Bike
20 Calorie Ski Erg
then Mobility
Wedesday
Front Squat
4 x 8
Handstand Hold
4 x :40
GHD Sit Ups
4 x 10
Every 3 Minutes
Back Squat
4 x 8
Strict PUll Ups
4 x 5
Every 2:30 Minutes
Romanian Deadlifts
4 x 8
Ladder Drills (zig zag, bunny hops, single leg)
4 x 4
Every 2:30 Minutes
Workout of The Day
1000 Meter Row
50 Air Squats
500 Meter Row
25 Air Squats
Thursday
1000 Meter Row
800 Meter Run
1/2 Mile Air Bike
800 Meter Run
1000 Meter Row
Friday
5 Rounds NFT
5 Chin Ups
10 Paralette Push Ups
15 Air Squats to Med Ball
5 Rounds
10 Hammer Curls
10 French Press
Captains Chair
Every 2:30 Minutes
5 Rounds
10/10 Concentration Curl
10 Triceps Extensions
10 GHD Sit Ups
Every 2:30 Minutes
25 Minutes Stairmaster
Fatburner Level 10
