Am) planks/yoga /40burpees 30min

PM)Squats 10×8,5,5,5,5,5,3,5,8

A1) Mil press 6×8,5,5,5,5,5

A2) BB rows  6×6

B1) dips 5×6

B2) assted chins 5×6

Circuit= 5×10 leg raises, 5×12 feet elevated diamond pushups,5×10 curls,

then 10×10 burpees with 2x20lb dumbells, with 5×10 weighted situps, 2×50 med ball slams

Then drop set cable press 1×15/10/5+ pull downs 1×12/10/8+ situps 1×30 w/3x1min twist

Then about another 8×15 burpees with vups 400 + 100 lunges with 10lb med ball, 3x1min mountain climbers, more pushups

And of course more sporatic 4-5 x 15 burpees /moutain climbers /vups(200)

Bike about 50min total (with 20burpees/20 pushups/mountain climbers when stopped)


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