AM) 4×25 one leg up pushups w/ 4x1min back bridges

Bike to gym (15-20min)

Warm up ) 5 rounds (10 bulg squat, 10 chest floor pushups, 12 weighted dip bar leg raises)

Military Press)            (In between did 6x6 Band assisted pull-ups)
Warm up Bar-10, 7,5
5 w/ 75
5 w/ 75
3w/ 80
WOD) 100,80,60,40,20
Singles jump rope + sit-ups on slight incline board=
14min 33 sec


{20burpees+ 15 weighted decline sit-ups+ 15 slightly higher then Knee BOX JUMPS+ 7 b/w dips}

5 ROUNDS in 20min

CIRCUIT#2- ( 15-20 Burpees with tuck jump+ 1min decline board weight twist+ 8 reps of 25db hammer curls into overhead press)- 5 rounds= 20min

BIKE 20min+ 30 Burpees+1min mountain climbers+ 30min bike later.
THEN 15 burpees + 12 decline situps= 5 rounds
15 burpees + 50 vups= 3 rounds
Burpees 15 + vup 50+ invert chins 10+ legs elevated on heavy bag pushups 12= 5 rounds
about 50 more burpees (last 5 sets vups with 60bike crunches
then 30 lunge jumps/ 1min heavy bag knees/30lunge jumps/1min heavy bag knees/40 lunge jumps
4x1min mountain climbers

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