SUNDAY (Push focus)

Am) 250 burpees+ 100 pushups+ 5x3chins+350 vups+ 5×10 decline situps+ 3×10 leg raises+planks+back bridges

Biking(50 burpees,pushups)


A1-squats 4×8

A2) bench 4×9

A3) lat raises4x9

B1) lunges BB 4×6-8+last two sets w/ 2×10 leg press

B2) mil press 4×8

B3) incline pushups 4×10

C1) weighted leg raises 5×12

C2) cable press 5×10

C3)mountain climbers 5×60

D1) decline brd situps 5×20

D2) dips 5×6

D3) invert chins 5×10

D4) box jumps knee high 5×12

D5) incline pushups 3×12

Later about 60 more burpees+ 150 vups+pushups


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