Warm up

1 Set

Jogging

1 Set

1200m Run

1 Set

Pull-Up

16 Sets x 5 Reps

Push-Up

16 Sets x 10 Reps

Bodyweight Squat

16 Sets x 15 Reps

1200m Run

1 Set

Warm up

1 Set

Jogging

1 Set

Kettlebell Goblet Squat

1 Set

Bodyweight Squat

3 Sets x 25 Reps

Barbell Hip Thrust

4 Sets x 8 Reps

Machine Kneeling Leg Curl

1 Set

Machine Hip Abduction

1 Set

Machine Hip Adduction

1 Set

Dumbbell Walking Lunge

2 Sets x 20 Reps

single arm farmers walk

3 Sets x 25 Reps

plank up down

3 Sets x 12 Reps

Air Bike

3 Sets x 20 Reps

Yoga

1 Set

Elliptical Training

1 Set

Warm up

1 Set

Push-Up

2 Sets x 100 Reps

Bench Push-Up

2 Sets x 100 Reps

Barbell Deadlift

4 Sets x 6 Reps

Landmine Thrusters

4 Sets x 12 Reps

Gorilla Row

1 Set

Treadmill Running

1 Set

Plank

2 Sets

Kneeling kettlebell around-the-world

2 Sets x 20 Reps

suitcase crunch

2 Sets x 12 Reps

Elliptical Training

1 Set

Warm up

1 Set

Machine Bench Press

1 Set

TRX ROW

2 Sets x 15 Reps

Machine Assisted Pull-Up

1 Set

Barbell Push Press

1 Set

Machine Assisted Dip

1 Set

Dumbbell Seated Alternating Hammer Curl

1 Set

Dumbbell Wood Chop

3 Sets x 10 Reps

Toe Touches

3 Sets x 15 Reps

Side Bridge

3 Sets

Warm up

1 Set

Running

1 Set

Warm up

1 Set

1600m Run

1 Set

Pull-Up

1 Set x 100 Reps

Push-Up

1 Set x 100 Reps

Bodyweight Squat

1 Set x 100 Reps