AM) 4×25 pushups+ 4x1min back bends+ 25 pushups into 1min mountain climbers

BIKE- 30min (30 burps+20 curb pushups+1min mountain climbers) 30MIN bike

– Bike 20min

-Bike 30min ( 30 burps+ 20 curb pushups+1min mountain climbers) BIKE 30min

(biking 3x3min hard)

PM) lunges 50 each leg

Invert chins 5×6+ Ecentric dragon flys 5×5+ oblique planks 3x1min each side legs elevated+ back bends into standing 3×12+ lunge jumps 3×30+ clap pushups 5×5+ 4x1min mountain climbers+ burpees 100 in sets of 20-30+ helicopter leg twist+5×10 med ball situps

Later- Squats (5×5 w/ 185)

             Floor press 3×5+ Bench 3×5

burpees 30then 20 more+ 50 split position of  diamond pushups.


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