Bike 2x3omin (5min sprint)

 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


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.


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




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