AM) Circuit- 20min ( 20burps/1min jumprope)

A1) dips 5×6

a2) pull-ups 5×6

B1) squats 8×8-5

B2) mil press 5×6

C1) invert rows 5×8

C2) lunges/split squat 3×8

C3) med ball pushups 5×8

C4) BB rows 5×8

C5) BB curls 5×6

ABS- 5×10 leg lift/5×10 decline situps

burpees 100 + 300 vups

Planks- pylo pushups 5×5+100 regular


A1) front squats- 3×10
A2) bench 5×12,6,8,8,8
A3) chins 3×4
B1) tri ext 4×8
B2) DB press 4×10
B3) bent over lat raises 4×10
B4) dcl situps 3×15
C1) INCLINE db fly 3×8
c2) lat pulls 3×10
C3) hang leg raises 3×10
30 burps

BIKE 2×30 min

PM2) burps 2×20+2×25 getups= 300 vups= pushups=burps

TOTAL=400 + burpees today !@#$%



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