Day 1
55 Cardio
Day 2
$$ 1000 Meter Row, 10 Minutes Pigeon Pose Variations
5 Rounds
10 Back Squats
10 Flat Bench Barbell
10 Pull Ups
4 Rounds
10/10 Reverse Lunges
10 Flat Bench Dumbbell
10 Seated Cable Row
3 Rounds
10 Dips
10/10 Single Arm Row
20 Leg Press
$$ 1000 Meter Row, 10 Minutes Foam Roller
Day 3
55 Cardio
Day 4
3 Rounds
20 Wall Balls
15 Triceps Extensions
10 Slant Board or GHD Sit Ups
3 Rounds
25 Kettlebell Swings
10/10 Bench Dips
15 Butterfly Sit Ups
3 Rounds
15 Box Jumps
10/10 Swiss Ball Circles
15/15 Kettlebell Side Bends
3 Rounds
.7 Distance Air Bike
500 Meter Ski Erg
Day 5
55 Cardio
Day 6
5 Rounds
10 Front Squats
10 Cybex Shoulder Press
15-20 Rear Delt Fly
4 Rounds
15 Wedge Squats
15 Hammer Curl
15 Machine Rear Delt Fly
3 Rounds
10/10 Reverse Wedge Lunges
15 Reverse Curls
10 Pike Ups and 10 Captains Chair
Day 7
Yoga, Outdoor Bike, or Very Light Jog
Day 8
55 Cardio
Day 9
5 Rounds
15 Leg Press
10 Cambered Bar Bench Press
15 Rear Delt Fly
5 Rounds
20 Walking Lunges
10 Decline Smith Machine
10 Rogue T Bar Row
5 Rounds
15 Hip Abduction
10 Leg Curl
15 Leg Extensions
$$ 1500 Meter Row 10 Minutes Foam Roller and 10 Minutes Pigeon Pose Variations
Day 10
55 Cardio
Day 11
3 Rounds
10 Hand Release Push Ups
10 Ring Rows
10 Slant Board
3 Rounds
15 Burpees
10/10 Rogue Side Bends
3 Rounds
10/10 Sledgehammers
15 Medicine Ball Cleans
3 Rounds
10/10 Slam Ball with Rotation
10/10/10 Squat Complex (squats, bouncing squats, squat jumps)
3 Rounds
20 Rainbows
20 Calories Air Bike
$$$ 2000 Meter Row
Day 12
55 Cardio
Day 13
Yoga and 55 Cardio
Day 14
55 Cardio and Outdoor Bike or Light Jog