300 abs at the end of each program

Monday

10 rounds - 3 reps - max weight

Bicep Curls

Bent Over Rows

Tricep Pull Downs

Tuesday

20 Min AMRAP

12 Banded Fire Hydrants (each leg)

12 KB Sumo Squat

12 Weighted Hip Thrusters

12 Alt Lunge w/ DB Overhead

Wednesday

50 each - 2x - resistance bands

Seated Row

Upright Row

Force Pull

Tri Push Down

Thursday

5000 meter row