Monday
3 Rounds
12 Paralette Push Ups
12 Ring Rows
12 Calories Air Bike
Flat Bench DB
5 x 10
V Grip Pull Ups
5 x 10
Every 2:30 Minutes
Dips
5 x 10
Machine Row
5 x 10
Every 2:30 Minutes
Workout of The Day
1/2 Mile Air Bike
7 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
1/2 Mile Air Bike
Tuesday
3 Rounds
1000 Meter Row
1/2 Mile Air Bike
600 Meter Run
500 Meter Ski Erg
Mobility 20 Minutes
3 Rounds
20 Wall Balls
20 Kettlebell Swings
20 Burpees
Mobility
Wednesday
Back Squats
6 x 3
Side Plank Pulses
6 x 10/10
Side Bends
6 x 10/10
Every 3 Minutes
Knees to Elbows
3 x 10
Leg Abduction
3 x 15
Leg Adduction
3 x 10
Every 2 Minutes
Front Squats
3 x 10
GHD Sit Ups
3 x 15
Every 2:30 Minutes
Workout of The Day
3 Rounds
10 Jumping Pull Ups
5 Handstand Push Ups
10 Thrusters
200 Meter Run
3 Rounds
50 Russian Twists
40 Slide Board
30 Calories Air Bike
15 Minutes Mobility
50 Double Unders
40 Sit Ups
30 Burpees
1000 Meter Row
500 Meter Ski Erg
1/2 Mile Air Bike
1 Mile Run
1/2 Mile Air Bike
500 Meter Ski ERg
30 Burpees
40 Sit Ups
50 Double Unders
