AM) Planks/back bridges

-300 Burpees + 300 vups+ 5×6 invert chins+ 5×12 incline pushups+ pushups+ heavy bag

PM) a1) squats 10×4-6 + last 3 sets w/ 3×6-10 leg curls

A2) chins 6×6 w/drop set

A3) bench 6×5 w/drop set

B1) DB rows 5×8 w/drop

B2) band press 5×8 w.drop

B3)leg raises 5×12

B4) cable curls 3×10 w/drop

C1) dips 5×7

C2) decline situps 8×15

C3) BB curls 3×10

C3.5) 5×12 box jumps 24”

C4) cable upright rows 3×8

Burpees 4×15-20

HOME- Burpees 4×15 w/3×12 invert rows w/4×12 invert pushupsw/mountain climbers+200 vups+kicks/punches



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