200 burps,5×3 chins,heavy bag work-5min+ 5×10 decline situps+ planks-back bridges+100 vups+3×30 bicycles= about 35min Warm up- 20min bike to gym+ squats/push press/cleans with empty OLY bar=3-5min 25 burps Circuit 1: Squats 1×10 (135) 3×8(145) CG Bench 4×8 (115) Lat raises 4×8 (10 DB) Circuit 2: Single leg split squats 4×8 (105) had to reduce to 95 for left leg last sets Mil Push press 4×6-8 (65) Feet up pushups 4×12 (BW) Then 3×10 decline leg raises w/ 3×10 wghted decline situps w/10lbs/3×10 tri ext Then 3×12 weighted leg raises w/ 3×10 cable standing press Then 2×10 weighted situps w/ 3×12 feet up pushups 25 burps Later=  100 burps+ 5×12 invert pylo chins+ 400 vups+med ball Russian twist+3×20 pushups


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