Monday
Incline Bench Press
5 x 10
Strict Knees to Elbow (opposite)
5 x 10
Every 2:30 Minutes
Weighted Dips
5 x 10
Ball Slams
5 x 5/5
Every 2:30
Workout of The Day
5 Rounds
15 Push Ups
15 Kettlebell Swings
15 GHD Sit Ups
400 Meter Run
or
5 Rounds
15 Push Ups
15 Kettlebell Swings
15 GHD Sit Ups
then
3000 Meter Row
Tuesday
Back Squat
7 x 5
Pull Over
7 x 2
Every 2 Minutes
Reverse Lunge Alternating BB
5 x 20
V UPS
5 x 20
Every 2 Minutes
Romanian Deadlift
3 x 10
Push Ups
3 x 20
Workout of The Day
15 Minute AMRAP
60 Double Unders
30 Wallballs 20/14
15 Deadlifts 135/95
Wednesday
Pendlay Row
5 x 8
Leg Lifts
5 x 15
Every 2 Minutes
Single Arm Row
5 x 10
Barbell Rollout
5 x 10
Every 2:30 Minutes
20 Minute AMRAP
2 Rounds of Strict “Cindy”
Row for Calories 20/14
200 Meter Run
Thursday
1000 Meter Row
800 Meter Run
1000 Meter Row
800 Meter Run
1000 Meter Row
then 40 Minutes Mobility
Friday
Overhead Squats
6 x 6
Rope Climbs
6 x 3
Every 2:30 Minutes
Hang Squat Clean + Front Squat
6 x 2 + 2
Every 2 Minutes
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row
rest 2 minutes
AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row
rest 2 minutes
AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row
rest 2 minutes
AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row
