Monday
Back Squat
8 x 8
Strict Pull Ups
8 x 5
Paralette Push Ups
8 x 8
Every 3 Minutes
Reverse Lunges from Bumper
4 x 10/10
GHD Sit Ups
4 x 15
Triceps Extensions
4 x 15
Every 3 Minutes
Workout of The Day
40-30-20-10
Walking lunges 10-25#
Russian Twists
Traditional Sit Ups
200 Meter Run after every round
Tuesday
Single Arm Row
5 x 10/10
Air SQuats
5 x 12
Buttefly Sit Ups
5 x 12
Every 2:30
Machine Row
5 x 10
Ball Slam Complex
5 x 5/5/5
Walking Stretch
5 x 1
Every 3 Minutes
Alt. Machine Row
5 x 10
Foam Roller
5 x 1
Every 3 Minutes
Workout of The Day
800 Meter Run
500 Meter Ski Erg
800 Meter Run
Wednesday
3 Rounds
1/2 Mile Air Bike
500 Meter Row
400 Meter Run
then
25 Minutes Stairmaster Level 12o
Thursday
Flat Bench Press
5 x 10
Hammer Curl
5 x 10
SIDE Bends
5 x 10/10
Every 3 Minutes
Dips
3 x 10
ez Curl
3 x 10
Knees to Elbows
3 x 10
Every 3 Minutes
Machine Press
4 x 10
GHD SIt Ups
4 x 10
Concentration Curl
4 x 10/10
Every 3 Minutes
Workout of the Day
9 Minute AMRAP
10 Knees to Elbows
10 Med Ball Cleans
10 Burpees
Fat Burning Friday
2 Rounds
30 Kettlebell Swings
30 Wall Balls
100 Jump Rope Singles
400 Meter Run
50 Jumping Jacks
500 Meter Row
50 Russian Twists
500 Meter Ski Erg
1/2 Mile Air Bike
then
20 Minutes Stairmaster Fatburner Level 12
