TUESDAY

“One-Hundred”

Warm-up

• 100 Elliptical Calories

 

Strength

• 10:00 DB Bench Press

  • Increase weight every 20 reps​

 

Workout

• 100 Leg Press

• 100 Curl and Press

• 100 Jumping Jacks

 

Extra Credit Options

• 4:00 Stairmaster Level 4

 

WEDNESDAY

“10 x 10”

Warm-up

• 10:00 Stairmaster on level 2

Strength

• 10:00 AM|G|RAP DB Bent Over Row

  • 10 x 10 reps​

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Workout

10 Rounds

• 10 Abductors

• 10 Adductors

• 10 Weight Squat

• 10 Romanian Deadlift​

 

Extra Credit Options

• 10:00 Treadmill Intervals

 

THURSDAY

“1 Last Day”

Warm-up

• 1 Mile Jog

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Strength

• 10:00 AM|G|RAP Leg Curls

 

Workout

Starting at 1 and increasing by 1 each round

• 5 Tricep Dips

• 6 Halos

• 7 Step-ups

• 8 Snatches (both sides)

AMRAP Timer: 25:00

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Extra Credit Options

• 10:00 Standing Cable Core Work