4/4

WED

AM) warm up- 25 burpees+100 pushups+ 5chins+ 6x1min planks+ 3x1min back bridges

A1. Squats 5×6

A2. Chins 5×4-5

B1. Mil press 5×6

B2. Romanian Dead’s 5×6

C1. BB Rows 5×6

C2. Decline situps 5×12

C3. Floor press 5×10,10,5,5,10

D1. Dips w/5lb 5×7

D2. Leg raises 5×12

D3. Bb curls 5×6-8

Burpees 200 (sets of 20-30) + vups 300

PM) Burpees 150 (sets of 15-20) w/ 5×10 med ball pushups+5×6 invert chins+ 3x1min med ball twist+ 5x1min heavy bag intervals+ 3×12 jump squats+ 5x60mountain climbers+ 300-400 vups+ pushups various

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