AM) Burpees 20

Invrt chins 5

vups 50

x6 rounds

burpees 20

back bends

4 rounds


burpees 30×2


Deadlifts 185 x5,5,12      chins 4×1      Decline situps 5×15

BB rows 3×8 w/ 115 , Reverse leg raises 5×10, Milpress 65×5,5,7

V-bar pulldowns 3×8 w/120, DB single OVRHD press 20#right/30left x 4×8, Shrugs 4×20


12x25sec up bridge jog down = 14min

ride home-4min sprint

Burpees 30 (then 20) x vups 50 x 5 rounds with med ball rotations 5x1min

couple more sets pushups/ chinsx1/ burpees (3×20) vups x 1set-50


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