5×17

  • Thursday

  • AM) 100 Burpees+ 100 pushups+planks+mountain climbers+ backbridges+ incline pushups+ 50 Burpees

  • Biking 2x30min (about 18miles)

  • PM) Deadlift 5×5 w/215

  • A1) RD deads 4×8

  • A2) chins 4×6 (drop set)

  • B1) Cleans 4×8

  • B2) hammer curls 4×8 (drop set)

  • C1) upright rows 4×8 (drop set)

  • C2) cable curls rope 4×8 (drop set)

  • D1) DB row 4×6 (drop set w/cable)

  • D2) Pull down wide grip 4×10 (drop set)

  • Abs- 5×10 leg raises/ 5×15 decline situps/ 3×10 hang raises/ dips 5×6/ pushups 3×10 with feet up/3x1min ab plate twist

  • Bike home 15min hard

  • Burpees 300(sets of 20) with vups (500) sets of 50+ pylo pushups 5×10+ invert chins 5×6+med ball pushups 5×8+ kicks/punches 2x1min

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