warm up (planks/back bridges 4x1min each) then sprints 15×30 with 30 sec rest- then 2min heavy bag knees+ 2min speeed rope- 50 burpees= 21min Then bike to bridge 10min – run up and down with 20 sec hard intervals=8-10min-bike 30min home- 100 burpees(2×25,2×20,1×15)+100 vups

Pm-MONDAY Burpees(200 total=7×25)with vups=400(8×50) + pushups=100(5×20)+invert explosive chins(5×12)+3x1min med ball russian twist+ yoga stretch=10mins


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