AM) 5x3chins, 100 pushups, 100 squats, 50 get ups, 100 burpees, 5×10 situps, 5x1min moutain climbers, 3×30 leg raises, 3x1min med ball russians, planks, back bridges

PM) squats 10×5-3

A1) mil press 6×5

A2) BB rows 6×6

B1) Leg raises 5×12

B2) cable curls 5×8 (drop set

B3) decline pushups 5×12

C1) drop set 1×30 cable press

C2) drop set 1×30 pull down

C3) 1×30 decline situps, 12 burpees, 1×10 decline situps, 12 burpees

AT HOME- 100+ burpees , 400 vups, 5×8 med ball pushups, 3×12 lunge jumps, 5×12 BW invert chins, Pushups/jumps


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