AM) 2x30min bike


Squats 8×6,5,5,5,5,5,3,5

A1) Bench 5×5

A2) chins 5×5

Circuit AMRAP 12min (box jumpsx12, decline situps x12, asst pull ups x6, med ball pushupsx6-8)

5 rounds in 12min then 3min jumprope=15min

3x1min back bridges

BIKE= 40min+30min

Burpees=(1×55/3×15 w/6×50 vups/3x1min mad russians/5×10 incline pushups)=2×25 burpees= 150 total


100 burpees (5×15,2×12,1×10)+2x1min heavy bag knees+ 4×12 band curls/invert chin+50vups


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