am) planks 2x2min 4x1min oblique+ bakcbridges+

Dips 5×10+chins5x6+decline siitups5x12+leg raises 5×12+ pushups 4-5×24+ one leg quats B/w 5×8-10+ 3x1min twist abs+ 3×10 twist situps

PM) deadlift 5×5 w/205

A1-mil press 5×6

A2- DB rows 5×8

B1- DB curls 5×8

B2- med ball pushups 5×10

100 ball slams

later=  100 burpees (2×30,1×40)

later= 300vups (6×50) + 5×6-10 invert rows+ 5×12 incline pushups+3x1in flutter kicks.


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