7-09-MONDAY

Bike 2x3omin (5min sprint)

 Circuit-
 20burpees
 10med ball  situps
 10 invert rows
 (repeat 5rounds)
 then 15 burpees+ 1min (100) jumprope singles> repeat 3rounds
 heavy bag kicks 2x1min + 1x20 burpees+ 1min moutain climbers+3x8invert chins+1min jupropex2+3x20 one leg pushups
(total time 34min)= 200burpees

 Then

with 50lb weight vest 1min side planks (1min each side) + 12 dip bar leg raises X 3rounds

then 5×5 pushups +3x1min front planks+ 2 more sets leg raises+ 3×10 situps all w/vest.

 

Later-
Burpees 15 then vups 50X 6rounds
Lunge jumps 3×30 w/vups 50 each round+ med ball twist 3x1min+ bike crunches 3x1min
Burpees 15+ med ball slams 1min – 3rounds+ vups 50+ flutter kicks 3x1min
Totals- about 600 vups (400 Burpees) more pushups and about 2x8invert chins

 

 

Advertisements

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s