Monday
Front Squat
5 x 8
Handstand Push Ups
5 x 8
GHD Sit Ups
5 x 10
Every 3 Minutes
Leg Press
3 x 15
Toes to Bar
3 x 10
Every 2 Minutes
Walking Lunges
3 x 20
Burpees to 6″ Target
3 x 15
Every 2:30 Minutes
Workout of The Day
3 Rounds
20 Wall Balls
15 Sit Ups
10 Strict Pull Ups
12 Calories Air Bike
Tuesday
Hang Power Clean
7 x 2
Every 1:30 Minutes
Power Clean
7 x 1
Every 1:30 Minutes
Workout of The Day
10-9-8-7-6-5-4-3-2-1
Jumping Pull Ups
Bar Facing Burpees
Ball Slams
then
1 Mile Run
1/2 Mile Air Bike
10 Minutes Stairmaster
Wednesday
Flat Bench Press DB
5 X 10
Hammer Curl alt.
5 x 20
Hollow Rocks
5 x 20
Every 3 Minutes
Flat Bench Press
5 x 8
EZ Curl
5 x 10
V Ups
5 x 10
Every 3 Minutes
Machine Press
5 x 10
Chin Ups
5 x 8
Russian Twist
5 x 30
Every 3 Minutes
Workout of The Day
1000 Meter Row
800 Meter Run
1000 Meter Row
Thursday
3 Rounds
50 Air Squats
400 Meter Medicine Ball Run
30/24 Calorie Row
20 Calories Air Bike
50 Russian Twist
20 Minutes Stairmaster Level 10
Mobility
Friday
Handstand Push Ups
5 x 5
V Grip Pull Ups
5 x 10
Every 2:30 Minutes
Triceps Extension
5 x 10
Machine Row
5 x 10
Every 2 Minutes
Single Arm Row
5 x 10/10
Bench Dips
5 x 10/10
Every 2:30 Minutes
Workout of The Day
5 Rounds
12 Ring Rows
10 Box Jumps
12 Triceps Push Ups
10 Calories Air Bike
