AM) 150 burpees+kickboxing 6min intervals

hard bike -2x20min


A1) squats 5×8

A2) leg press 5×8-10

 b1) bench 5×6

b2) chins 5×6

b3) calf raises 5×8

C1) incline press 4×8

c2)dips 4×4

c3) tri ext 4×8

d1) DB Ovhd press 4×6

d2) lat raises 4×10

ABS) 5x12leg raises+5×10 decline situps

burpees 150+abs+ 3×8 cable fly+incline pushups

sprint bike 15min

-burpees 100 +50 get ups+ 5×6 invert chins+5x6med ball pushups+ 5×5-10 pylo pushups+400 vups+planks+ STUFF


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