ONE-TWO-Twelve

MON-

Am) CHINS 5×3

PUSHUPS 100 (about three sets)

Abs ( 5×10, planks,med ball twist,leg raises,back bridges)

100 hindu squats/ 50 get ups/3x1min mountain climbers

PM) squats 5×5 w/155

bench 5×6 w/125

inverted rows 5×8

dips 5×5

pistols 3×8

leg raises 5×8

PM+) 150 burpies (2×30,1×25,1×20,1×25,1×25) Kickboxing, jumprope-5min) total time 21min

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