Weekly Workout

Monday

rest: up to 2 min between sets

Set Rep/Time
Box jumps 3 5
Plate Squat(SQ) 3 5
Bench Press 3 5
Kettle Bell (KB) Russian Dead Lift (RDL) 3 5
Bentover Row 3 5
KB walking lunge 1 5
Prone Plank 3 30s
Med Ball (MB) situps 2 20s

Tuesday

Giant set; 30s rest in between

KB swings 3 5
Goblet SQ 3 6
Goblet lunge 3 6
KB RDL 3 6
KB overhead press 3 6
KB sing arm row 3 6
MB slams 3 8

Wednesday

Rest: up to 2 min between sets

SQ jumps 3 5
Plate SQ 4 5
Dumb Bell (DB) Bench Press 4 5
Inverted row 4 5
Stability ball leg curl 4 5
Walking DB lunge 2 6
Side Plank 2 20s per side
Situps w/rotation 2 20s

Thursday

Rest: up to 2 min between sets

Box jumps 4 5
Front SQ 4 5
Bench Press 4 5
RDL 4 5
Bentover Row 4 5
KB walking lunge 2 6
Prone Plank 3 30s
MB situps 3 20s

Friday

Giant set; 30s rest in between

KB swings 3 6
Goblet SQ 3 6
Goblet lunge 3 6
KB RDL 3 6
KB overhead press 3 6
KB sing arm row 3 6
Med ball slams 3 6

Goblet Squat