MONDAY:
A)
2 sets:
30 sec L sit
2-6 Muscle ups OR 7 Strict pull ups (2 sec hold at top)
15 Heel elevated Goblet squats
B.
3 sets: (60 sec rest btw sets, NO MORE)
12 Barbell bent over row
Single arm DB row (8 reps each arm)
C.
3 sets: (60 sec rest btw sets, NO MORE)
12 Bent over reverse flys
12 DB Lateral raises (slow and controlled)
D.
20 Push ups every minute for 3 minutes
TUESDAY:
A.
2 sets:
100ft Walking lunges
20 Super mans
20 second overhead DB hold
B.
For time:
15 Thrusters (135/95)
rest 3 minutes
30 Thrusters (95/65)
WEDNESDAY:
A.
Use any machine:
1 minute on, 1 minute off
3 rounds of:
45 sec on, 15 sec off
3 rounds of:
30 sec on, 30 sec off
2 rounds of:
20 sec on, 40 sec off
B)
2 Rounds for time:
50 Sit ups
20 Burpees
rest 2 minutes
40/30 Calories
rest 2 minutes
2 rounds of:
50 Med ball twists
20 KB swings
THURSDAY:
A.
3 sets: (90 sec btw sets)
12 Flat bench (2 sec down)
16 Inc DB bench press (2 sec down)
B.
2 sets: (60 sec btw sets)
12 DB Skull crushers (2 sec down)
12 Arnold presses (2 sec down)
C.
20 Push ups every minute for 3 minutes
FRIDAY:
A.
3 Rounds:
30 Plank jacks
20 Jumping lunges
10 Heavy push presses
*45 seconds rest after each round
B.
For total time:
Start with 50/40 Calories
then,
5 Rounds:
5 Hang power cleans(165/115)
8 Box jump overs (24/20)
finish with 50/40 Calories