4=19

AM) planks+100+pushups+bank bridges

Bridge sprints= 15×30=20min

biking 2x30min+50burps

PM) 400 burps+5x6invert chins+5x10decline situps+5×10 leg raises+ 400 vups+med ball twist 3x1min+ kickboxing+pushups=1+hour

 

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