AM) chins 5×3
         decline situps 5×10
         Deads 5×5 w/195
         Squats 2×8,4×4,1×6
         Floor press 5×10 w/ 105
         Pushups 120
          Med ball twist 3x1min
         Leg raises 3×30 w/5lb
        V-ups 100 (2×50)
        2×50 hindu squats
        2×50 getups
       3×10 box jumps
        3x1min mountain climbers
PM) 30lb DB snatch 3×15
        Mil press 5×8 w/65 rest 30sec +
        DB rows 5×8 w/ 50lb 
        Dips 5×5
        upright rows 3×8 last set drop setx10
       Chins w/bnd 5×5
        tri-press 3×10
       Curls 5×10 last set drop set
       leg raises 5×12
       Flys 1×30
       pull downs squating 30 reps rest pause
       1×30 situps
       1×12 jump burpies
Bike home 20min+ about 200 burpees ( Kickboxing jump rope rotations) total cond= 22min then another 10min abs/jumps/burps (3x12lunge jumps) 300vups

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