AM) bike 20min+

15min to gym


BB rows 5×6+drop sets

Chins then to pulldown for drop set 5×6 w/drop sets

DB rows w. driop set cable row 4×8+ drop sets

tri ext 4×8 +drop sets

A1) cg bench 4×8

A2) Cg push  4×6

B1) hang cleans 5×5

B2) dips 5xr6 Abs- 5×15 declien situps + 5×10 leg raises+ 3×12 hanging leg raises + 3×60 sec russian twist.

15-20 min interval bike home

circuit=25burpees/50vups= 10min+3x1min heavy bag total=15min- 100 burpees- 200 vups

later 100 burpees in sets of 20 + vups+ med ball stuff


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