Standard warm-up to be done before all workouts:

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example), GHD Sit-ups (Example), or 20 Standard sit-ups

Day 31

Post Flu Recovery

Workout
3 Rounds:
Row 250m
10 pull-ups
10 dips
10 KB Swings @ 55lb KB

Day 30

Workout
Day 40
50 Abmat sit-ups
50 Dips
50 Jumping squats (Example)

40 Dumbbell push press (35lb DB’s)
40 KB swings (55lb KB)
40 Jumping squats

30 Lunges (15 each leg)
30 Hand release push-ups (Example)
30 Jumping squats

20 Pull-ups
20 Cals on airdyne
20 Jumping squats


Finish with 1000m row for time

Day 29

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

Workout
50 Calories on airdyne
10 KB swings @ 55lbs
10 GHD sit-ups

40 Calories on airdyne
20 KB swings @ 55lbs

20 GHD sit-ups

30 Calories on airdyne
30 KB swings @ 55lbs


30 GHD sit-ups

Day 28

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

Workout
As many rounds as possible in 20 minutes of:
10 Dumbbell hang power clean & press @ 35lb DB's (Example)
10 GHD sit-ups
10 Front squats @ 95lbs (Example)

Day 27

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

Workout
100 jumping squats for time (Example)

then,

Run 3 miles

Day 26

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

Workout
For time:
30 Calories on Airdyne
10 GHD sit-ups
10 Thrusters @ 95lbs (Example)
50 Calories on Airdyne
20 GHD sit-ups
20 Thrusters @ 95lbs
30 Calories on Airdyne
10 GHD sit-ups

10 Thrusters @ 95lbs

Then,

100 hand release push-ups for time (Example)

Day 25

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

Workout
For time:
Back squat 5 sets of 5 reps @ 315lbs
Bench press 5 sets of 5 reps @ 205lbs
Deadlift 3 sets of 5 reps, at 275lbs

Then,

Run 1 mile

Day 24

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

Workout
Row 500m
30 dumbbell Thrusters @35lbs
Row 750m
30  KB swings @ 70lb KB
Row 1000m
30 dips
Row 750m
30 Box Jumps
Row 500m

Day 23

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

Workout
For time:
10 Toes to bar (Example)
15 DB thrusters @ 35lb DBs (Example)
20 pull-ups
Row 1000m
20 pull-ups
15 DB thrusters @ 35lb DBs
10 Toes to bar

Then,

1 mile run for time