Basic Strengh Workout/ Metabolic Workout

AM
Front Squat 5x5
Incline Bench 5x5
Dumbbell Deadlift 5x5
DB Shoulder Press 5x5
Lat Pulldown 5x5

PM
5 rounds
     30 stepups/20 body rows/10 Pushups
4 rounds
     15 ab v-ups/20 reverse lunges/10 wall ball

5 rounds
    30 seconds jump rope

Metabolic workout

Dumbbell thrusters -  5sets x10 reps - 30 second rest
20 stepups/10 Pushups - 5 sets - 30 seconds rest
12 Body Rows/ 20 reverse lunges - 5 sets - 30 second rest
Jump rope - 5 x 30 seconds - 30 seconds rest

Total body strength

All exercises 5 sets x 5reps
       Increase or decrease weight from set to set as necessary

 Front Squat
 Incline BB Press
 Pull-ups -assisted if necessary
 DB Pushpress

Upper Body Strengh

Dips 4 x max
Underhand Lat Pulls 4 x 8
Machine Shoulder Press 3 x 8
High Pulls 3 x 8
Depth Pushups 3 x max
DB Curls  triple drop set

Threshold/Aerobic Combo

50 Yard Hill Repeats x8
3 Mile  Speed Hike

WHITEY WORKOUT 2

Wall ball squats 1x20
Alternating reverse lunges 2x20
Box stepups 2x20

TRX Body Rows 2x20
TRX Pushups 2x15
Cable Lat Pulldowns 2x12
Dumbbell Press 2x12 - finish with 1x15 clocks
Single Calve Raise 2x max

Dumbbell Curls 2x12
Triceps Cable Ext 2x12

The “Whitey” Workout

Total Body Workout

Wall/Ball Squats 3sets x 15reps

            Moderate stance

            Narrows stance

            Wide stance

Hamstring Ball Rollups 3 sets x 12 reps

            Keep hips elevating during roll up

TRX Alternating Reverse Lunges 2 sets x 20 reps

TRX Single Leg Squats 2 sets x 20 reps

TRX Rows 2x15

TRX Chestpress 2x15

Underhand Cable Pulldowns 2x12

Dumbbell Shoulder Press 2x10

Dumbbell Curls 2x12

Single Calve Raises 2x15 each leg