4[20]

FRIDAY;

AM) planlks/backbridges

A1-squats 8×10,6,6,5,5,5,5,5

A2- bench 8×6

A3- Chins 8×4-6

B1) Leg curls 5×6

B2) cable press 3×10

b2.5) incline db press 3×7

B3) cable rows 5×8

C1) cable curls 5×6-10

c2) leg raises 5×12

d1) dips 5×8

d2) decline wghted situps 5×12

bike 15-20min + 100 burps

 

Sometime late at night- 5×25 tabata squats w/20sec rest+ 5×25 pushups+5×15 invert rows + 3×60 mountain climbers

1hr hike to rescue in woods-no results

continue to

4/21= SATURDAY

Bike 15min

Swim 30min w/10x25yrd sprints=1250-1500 total meters

3x10dips

PM) Decline leg raises 5×10+decline situps 5×10+ invert chins 5×6+dips 3×10+3x1min med ball twist+ 50 pushups+planks/bakc bridges 6min each+ 150 burpees (6×20,2×15)+ 400 vups+2min heavy bag knees

 

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