W (Monday) – M (Tuesday) XxX

X 1 min Dead Lift

Bench
Cardio
Bottom ½ Squat XxX
Band over and Back
Chest Expander Pull up
Military Press
XxX
XxX
Squat
Cling Fat grip
Plank
XxX
M (Wednesday) – W (Thursday)
Chest Dips
Chin up 3 x 1 min

XxX Reverse Deadmil

Burpee
Jerk Squat and Row
Roll Out Fall Out

M (Monday) – W (Tuesday) 3 x 1 min

3 x 1 min Roundhouse Kick Over X

Inchworm w/ Push-ups
Deadmil Side Plank Toe Touch
Push-up V-up Pass Stabilityball
Inverted Row
Sit-up

3 x 1 min

BB Russian Twist
Plank Thrusters
Seated Knee In
Side Step Bear Crawl

W (Wednesday) – M (Thursday)

X 1 min

Bike
Jump Squat
Push-ups
Sit-ups
W (Friday) – M (Saturday)

X 1 min

Cardio
Plank up Down
Pivit Lunge (30 sec each legs)

XxX

Step Up
Good Morning

XxX

Incline Press
Weighted Pull Ups
X x 5/15/40

Decline Sit-Up
Body Saw
Table Top Crunch

M (Friday) – W (Saturday)

3 x 1 min

Jumping Jacks
Plank Jack
TRX Push-ups
TRX Y

3 x 1 min

TRX Skull Crusher

TRX Curl
TRX Swimmer Start
TRX glute Raise