SUNDAY FOUR-29

SUNDAY

BIKE-1.5 hr

then planks back bridges+ 100 pushups+yoga holds

4-28

Saturday

AM) full body cals= 100+pushups+300vups+planks+100 lunges+ invert chins 5×8+ med ball twist+abs

          Sprints= 15×20-30+ (125burpees) =30min 

PM) 200-300 Burpees? + 5×10 pylo pushups+ 5×10 invert rows+vups+abs

4/27

AM) Planks+back bridges Deads 5×5 A1) mil press 5×5 A2) pullups 5×5 B1) dips 5×8-10 B2) pistols 5×8 B3) leg raises 5×12 C1) decline situps 5×10 D1)invert chins 5×6 D2) pushups 5×25 (cicuit 30burpees then 20 burpees+100 jumprope rotations+heavy bag knees) = 20min PM) burpees + invert chins+pyo pushups+vups=med ball twist

4-25

AM) Squats 6×5

          RD dead 5×6

         A1- BB rows 5×6

        A2- Dips 5×7-8

        B1-Chins 5×6

       B2- Leg raises 5×12

        B3- decline situps 5×10

        100 wieghted burpees

         Bench 5×8-10

PM) bike 45min

burpees 6×20-25+ 5×6 invert chins+ 5×10-20 various pushups+300 vups

4+24

AM) Sprints= 5min run (then 12x30sec 1:1 rest) then 5min run back=21min then 10min of (25burps/100 jumprope rotations) repeat

Then 20burps+5×6 chins+5×10 situps+5×12 balance leg raises+ 3×10 dips+ pushups+ twist+ 250 vups+pushups= 320 burps total+ planks

PM) 5×12 invert pushups+ 5×6 invert chins+ pushups+vups(about 400) then kickboxing 5min+ dive bombers into burps= 450 -500 burps total today (500-600 vups)

4/23

MONDAY-AM) Planks+burps+100 pushups+5×10 invert rows

Deads-5×5

A!) mil press 5×6

A2) Pistol 5×8

B1) Chins 5×6

B2) dips 5×8

B3) decline situps 5×10

100 burps w/3×100 jump rope rotations

C1) DB curls 5×8

C2) floor press 5×5

C3) leg raises 5×8

C4) burps 5×20

another 100 burps+ 300 vups

PM) another 5×10 invert chins+5×10 med ball pushups+ vups=300+ burps 200+ kickboxing 3min intervals+ mountain climbers 3×60+ med ball twist 3x1min+ lunge jumps 3×12+ squat jumps 5×12+ pushups(lots)+ 5×10 invert row+ 100 vups.

4\22

SUNDAY SABBATH SLOGITH

BIKE+15min+15MIN

2) 20m-20m

3) 30m-30m

{Planks 2x2m+4x1meachside+yoga holds 6x1min) 100 pushups+5-6x5chins= 3c50 vups3x1m twist harded ab hits.