22nd of JUNE

FRIDAY

AM) pushups x25

Circuit A1- Dips 5×8/chins 5×3/decline situps 5×10

then burpees 1×55/1min heavy bag flips/burps 1×15 divebomber/1min heavy bag flips/1×15 DV burps/1x1min HB flips/ 1×15 DV burps/ 1x1min HB flips 2x1min heavy bag knees/ 5×12 spiderman puahups/ 4x1min back bridges

Bike 30 min 1×30 burps 1x1min mountain climbers 1×20 knee to elbow pushups 1×3 pull ups

then bike 1x5min standing 1×20 burps 1x1min mounatin climbers+ 1×20 knee to elbow pushups +1×10 rows BW

Bike 30min + sandbag squat thruster into shooulder throw 50lb 1 x20+ 1x1min moutain climbers

MORE biking- 2x15min or so 3-5 min sprint then into-

Sandbag flips 2×15

Circuit 15 Burpees+ 10 50lb clean and press DB+ 10 leg raises x 5 rounds

10 long jump Burpees+ 50lb one arm DB clean (angled) x6each arm X 3 rounds

Bike 10-20min

Clap pushups x5 x2 mountain climbers 1min + (6 rounds vups 50/ med ball twist x1min )+ 100 flutter kicks x2 times+15 burpees

 

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