AM) Burpees 20/jumprope 1min x 5+ 3×15 burps+3x1min heavy bag flips+ 3x1min heavy bag knees/punches=20min

Pushups100+5×12 invert chins+ 5×10 med ball situps+ 5x60sec mountain climbers+4x1min back bridges

2×15 burps/ 5×12 leg raises/5×10 decline situps

PM) Squats 6×8,5,5,5,5,5/ bench 6×5

B1) Chins 5×6

B2) squat thrust DB 4×6

C1) DB rows 4×8

C2) DIPS 5×6-7

D1) CURLS 4×8

D2) shrugs 4×20

E1) DB 8CBB 5×12

E2) situps 6×15-20

E3)leg raises 3×12

Burpees 100/spilt squat jumps 3×12/vups 6×50/ get ups 2×25

4-5 more  rounds 15 burps w/ 50 vups/ flutter kicks/ rows

Leave a comment

No comments yet.

Comments RSS TrackBack Identifier URI

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s