Monday

1)
7 x 2 L/R Dumbell Snatch
7 x 7 Overhead Squat

2)

Push Press
9 x 4
Every Minute on The Minute

Bench Press
6 x 10
Sit Ups
6 x 12
Every 3 Minutes

3)

7 Minute AMRAP
Burpees to a 6” Target

4)
3 Mile Jog

Tuesday

1)

3 x 10 High Row
3 x 10 Seated Cable Row

2)

Back Squat
5 x 10
Lat Pull Down
5 x 10
Every 3 Minutes

Reverse Lunges
2 x 20 (10 Left, 10 Right)
Australian Pull Ups
2 x 15
Every 4 Minutes

3)

150 Jump Ropes
30 Air Squats
150 Jump Ropes
30 Air Squats
150 Double Unders

4)

5 rounds
Rowing intervals, use total distance or calories as score
10 seconds on :10 seconds off
20:10
10:10
30:10
15:10
25:60

Wednesday

1)

4 x 8 Seated Dumbell Press
4 x 8 Incline Bench Press

2)

Close Grip Bench Press
6 x 8
Strict Toes to Bar
6 x 8
Every 3:30

3)

12 Minute AMRAP
3 Wall Walks
6 Hand Release Push Ups
9 Burpees
12 Calories Rowing

4)

Supplemental Endurance
Intervals
Cover max distance during each interval
Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minute
Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minute
Row 3 minutes

Thursday

1) 45 Minutes Stairmaster or 5 Miles Jogging

Friday

1)

5 x 10 Leg Press
5 x 20 Walking Lunges

2) 30 Minutes Stairmaster or 3 Miles Jogging