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Tuesday: -4x10 Ab wheel rollout -4x25 elevated pushups -2x2:00 plank -Russian twists (1:30 body weight or 100 weighted) -3x30 leg lifts -4x1:00 (battle ropes for 30s and burpees for 30s) -(Additional Ab stuff)
Wednesday: -1500m rowing machine warmup -3x10 nose breakers -8x25 push-ups -1:00 left- right plank -1-10 pull-up pyramid -3x10 barbell curl-ups -3x15 Australian pull-ups -3x10 lat-pulls -4x10 front, side lateral raises, over-head press, reverse flys -3x12 kettlebell swings -3x10 chest flys
Thursday: -3x30 leg lifts -30x40x30 Russian twists with 20lbs -3x10 bench -3x10 Ab wheel rollout -3x15 dips -4x1:30 plate holds with 30lbs -3x1:00 (30s battle rope, 30s burpees) -(Additional Ab stuff)
Friday: -8x25 push-ups -3x10 nose-breakers -40x50x40 sit-ups (or timed sit-ups for 2 min then 1 min) -3x10 Australian pull-ups -3x10 lat-pulls -1-10 pull-up pyramid (or 50 pull-ups as fast as possible) -2 sets of 1:00 of flutter-kicks, 1:00 scissors, 1:00 crunches -1:00 plank left- right side
Saturday: -1500m rowing machine warmup -3x15 dips -3x12 kettle-bell swings -3 sets of around the worlds -3x10 barbell curl-ups -3x10 front, side lateral raises, overhead press, and reverse flys -3x10 chest flys -(Additional Ab stuff)
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