AM) 150burpies (1×50,2×25,1×30,1×20) kickboxing/jump rope (20min conditioning) planks/back bridges+100 pushups/3x1min mountain climbers

45min bike (1×20 burpees,push ups/mountain climbers)

30min bike- sprints 10x30sec+10sets abs+ 20burpees

PM) 100pushups,100hindu sqauts,5×12 invert rows,5×12 med ball pushups,350vups, russian twist 3x1min,5×12 box jumps, decline pushups,3x12lunge jumps,

Burpees= 350 for day estimate


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