2=13=

Monkey Monday)

AM) 150 burpees(2×25,2×20,4×15)+ heavy bag work with 15min hard biking=30min

Abs) circuit 5×10 decline situps/5×10 weighted leg raises/planksx4x1min

 

Squats 10×6,5,5,5,5,5,3,3,3

A1)mil press 6×5

A2) BB rows 6×5

Circuit:

B1) rack chins 5×6

B2) med ball pushups 5×8

B3) burpees 5×15

B4)vups 5×50

C1) band pulls to neck 4×12

C2) band press 3×12

C2) burpees 5×15

Incline pushups 3×12

C4) vups 5×50

C5)mountain climbers 4×60

about three more pushups/burpeesx15/vupsx50

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