AM) deads 5×5

Rows 5×8

chins 5×5

Curls 5×8

Invert chins 5×8

Dips 5×8

leg raises / decline situps 5×12+ med ball twist 5x1min

Pushups explosive 3×5+ 20 regular


PM) gym- 10×10 weighted burpees w/40lb + 10×20 decline situps+ 250 burps+ kickboxing+meb ball slams+jumprope+ pushups=45min

biking 40min+ 60-70 burps+ 500 vups+ 5×20 incline pushups


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