Monday's Workout

1. Warm-Up

  1. Bike 5 mins

  2. Terminal Knee Extension Walks 3 x 5 yards es

  3. Exercise Ball Walks 2 x 20 yards

  4. Monday Foam Rolling 1 set

  5. Shoulder Rotator Warm-Up 1 set

  6. Rhomboid Pull-Ups 15 reps

  7. Quick Feet Exercises 1 set

2. Abs

  1. Bicycles 50 reps total

  2. V-Ups 22 reps

  3. Sky Crunch 22 reps

  4. Oblique Sky Crunch 22 reps total

  5. Opposite Elbow to Opposite Knee 22 reps total

  6. Side Bridge with Hip Abduction 30 seconds es

3. Olympic Lifting Combo

  1. Deadlift 5 reps

  2. Barbell Power Pulls 5 reps

  3. Hang Clean 5 reps

  4. Hang Snatch 5 reps

  5. Overhead Squat 5 reps

  6. Snatch 5 reps

  7. Multidirectional Lunge Combo 2 set

  8. Split and Jerk 6 reps total

  9. Stiff-Legged Deadlift 5 reps

  10. Bent-Over Row 5 rep

4. Lift

  1. Front Squat 8-6-8 reps

  2. Straight-Grip Pull-Ups 8 reps

  3. Straight-Grip Biceps 12 reps

  4. Straight-Grip Pull-Ups 8 reps

  5. Straight-Grip Biceps 12 reps

  6. Bent-Over Row 8 reps

  7. Inverted Row 8 reps

5. Off-Bench Combo

  1. Nordic Hamstring Crunch 8-6-8 reps

  2. Off-Bench Hyperextensions 12 reps

  3. Off-Bench Oblique Hyperextensions 12 reps total

  4. Off-Bench Obliques 12 reps es

6. Cool-Down

  1. Decompression Combo 1 set

  2. Stability Bridge 30 seconds

  3. Lower Body Foam Rolling 1 set

  4. Static Stretches 1 set