1+THIRTEEN

FRIDAY-

AM) 20 burpees then 100 burpees straight

5×3-4 chins

5×10 DCLN SITUPS

1×100 hindu squats

3×30 leg raises

3x1min russian twist

A1) squats 5×6 w/155 1×8 w/135

A2) floor press 5×10 then 2×3

B1) split squats 4×6

B2) vups 250

box jumps 50reps

getups 2×25

planks-150 pushups-mountain climbers

PM)

a1) dips 5×8 drop set

a2) BB rows 5×6

b1) mil press 5×6

b2) leg raises 5×12

c1) BB curls 3×8-drop set

c2) Decline Pushups 3×15

d1) cable curls 2×12-drop set to 30

d2) cable fly 3×12-drop set to 30

d3) cable row 1×30 drop set (12,5,5,5,3)

vups 300-

later 2min run then 12min farmers walk w/50 DBs+ 10 min jump rope/pylos/kickboxing- more burpees

2×20 plate curl/press+ pushups+ burpees+ jumps

About 300+ burpees total+lots of Pushups

Stretching 20min + 3x1min yoga holds

 

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