Fitness 9-13 March 2020

Monday

Flat Bench Press
5 x 10
Leg Press
5 x 10
GHD Sit Ups
5 x 10
Every 2:30 Minutes

Dips
5 x 10
Back Squats
5 x 10
Knees to Elbows
5 x 10
Every 3:00 Minutes

Workout of The Day
3 Rounds
10 Burpees
15 Wall Balls
20 Sit Ups
25 Calories Ski Erg

Tuesday

Machine Row
4 x 10
Supine Leg Lifts
4 x 12
Every 2 Minutes

Hang Power Clean
8 x 2
Every 1:30 Minutes

Single Arm Row
5 x 10/10
Russian Twists
5 x 30
EVery 2:30 Miniutes

Workout of The Day
3 Rounds
500 Meter Row
1/2 Mile Air Bike
400 Meter Run

Wednesday

2 Rounds
800 Meter Run
1/2 Mile Air Bike
50 Slideboards
500 Meter Row
50 Sit Ups
500 Meter Ski Erg
50 Jump rope crossovers

then 20 Minutes Stairmaster

Thursday
500 Meter Ski Erg
500 Meter Row
800 Meter Run
25 Minutes Stairmaster Fatburner Level 10-12
800 Meter Run
500 Meter Row
500 Meter Ski Erg

then Mobility

Friday
Machine Press
4 x 10
Ring Rows
4 x 10
Toes to Rings
4 x 10
Every 2:30 Minutes

Flat Bench DB
5 x 10
Machine Row
5 x 10
GHD Sit Ups
5 x 10
Every 2:30 MInutes

Machine Press
4 x 10
Single Arm Row
4 x 10/10
Side Plank Pulses
4 x 10/10
Every 2:30 Minutes

Workout of The Day
1 Mile Run (Colusa)
1000 Meter Row
500 Meter Ski Erg