0nE+NINE- RUSTLING WAVE

SUNDAY-

AM) 5x3chins

5×10 decline situps

100 pushups

100 hindu squats

50 getups

150 burpees

300 vups

5×6 squats w/155

5x 6 split squats w/ 105

3×30 leg raises

50 box jumps

planks/med ball twist/mountain climbers/

PM) bench 5×5-7 w/ 115 drop set

BB rows 5×5 w/105 drop set

pull ups w/band 5×5

DB mil press 5×5 w/30

3×15 kettlebell snatch 30’s

curls bb 3×10 w/ 50 drop set

dips 5×5 bw drop set

shrugs 3×12

leg raises 5×12

decline tri pushups 5×10

cable curls 3×12 drop set

cable fly 1×30 drop set

pull down drop set 1×30

situps 1×30 1min twist

20min bike home

farmers walk w/ 50’s about ten minutes

running 3-5min then sprints 30sec on 30 off about ten sets, 100 frog jumps, pushups, 20 burpies, 3×12 lunge jumps

Total 300 burpees.

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