Am) squats 8x(5×5)3×3)

Chins 5×3

Decline situps 5×10


150 burpees+ kickboxing+jumprope+5×12 box jumps+ 200 vups

PM) bench 6×5

rows 5×6

Dips 5×6

Upright rows 5×6

(circuit= 5x 10 leg raises, 5×12 incline pushups, 5×8 curls, 1x 30 flys,1×30 pulldowns,1×30 situps on decline board, 12 burpees w/ 1 chin each)

PM2) 3×12 lunge jumps,2×30 med ball slams, 3x 1min twist, 3x1min mountain climbers, 100 med ball squats, 300 vups, pushups-burpees= about 270 for day


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