DAY 5 / 3 LEVELs' / ENJOY !!!
馃煡 Advanced
Monday
8 rounds: 25 5 pumps, 25 70lb kettlebell swings, 25 squat –lunge combo
30 min cardio of choice: run or jump rope
Tuesday
200 pull-ups, 300 dips, 200 2 pumps, 400 4 count flutter kicks
30 min cardio of choice: run or jump rope
Wednesday
2 rounds: 30 2 pumps, 30 3 pumps, 30 navy seals, 30 4 pumps, 30 5 pumps, 30 6 pumps, 30 7 pumps
*2 squat chaser with every burpee
Thursday
2 rounds: 1-12-1 pull-up pyramid *10 dips, 15 70lb kettlebell swings between each set of pull-ups
30 min cardio of choice: run or jump rope
Friday
400 4 pump burpees or 250 2 pump burpees with weight vest
*2 squat chaser with every burpee
Saturday
100 chin ups, 300 pushups, 100 pull-ups, 300 pushups, 300 kettlebell swings
30 min cardio of choice: run or jump rope
Sunday
Rest, Recover, Refuel, Rehydrate, Mobility and Flexibility
馃煢 Intermediate
Monday
5 rounds: 25 5 pumps, 25 53lb kettlebell swings, 25 squat –lunge combo
30 min cardio of choice: run or jump rope
Tuesday
100 pull-ups, 150 dips, 200 2 pumps, 300 4 count flutter kicks
30 min cardio of choice: run or jump rope
Wednesday
1 rounds: 30 2 pumps, 30 3 pumps, 30 navy seals, 30 4 pumps, 30 5 pumps, 30 6 pumps, 30 7 pumps
*2 squat chaser with every burpee
Thursday
1 round: 1-12-1 pull-up pyramid *10 dips, 15 53lb kettlebell swings between each set of pull-ups
30 min cardio of choice: run or jump rope
Friday
250 4 pump burpees or 150 2 pump burpees with weight vest
*2 squat chaser with every burpee
Saturday
75 chin ups, 200 pushups, 75 pull-ups, 200 pushups, 200 kettlebell swings
30 min cardio of choice: run or jump rope
Sunday
Rest, Recover, Refuel, Rehydrate, Mobility and Flexibility
馃煩 Beginner
Monday
3 rounds: 25 5 pumps, 25 53lb kettlebell swings, 25 squat –lunge combo
30 min cardio of choice: run or jump rope
Tuesday
50 pull-ups, 100 dips, 100 2 pumps, 150 4 count flutter kicks
30 min cardio of choice: run or jump rope
Wednesday
1 rounds: 15 2 pumps, 15 3 pumps, 15 navy seals, 15 4 pumps, 15 5 pumps, 15 6 pumps, 15 7 pumps
*2 squat chaser with every burpee
Thursday
1 round: 1-8-1 pull-up pyramid *10 dips, 15 53lb kettlebell swings between each set of pull-ups
30 min cardio of choice: run or jump rope
Friday
2 rounds: 50 4 pump burpees or 100 2 pump burpees with weight vest
*2 squat chaser with every burpee
Saturday
30 chin ups, 100 pushups, 30 pull-ups, 100 pushups, 100 kettlebell swings
30 min cardio of choice: run or jump rope
Sunday
Rest, Recover, Refuel, Rehydrate, Mobility and Flexibility