AM) pushups 5×20 with 4x1min back bridges

Bike 30min

Burpees 30 1min rest w 1 chin

x 3 times then 10 more burps = 9min

Bike 30min


Squats 5×5-6 w/ 185     chins 5×1       decline situps 5×15

BB bench 5×5-6 w/ 90  BB rows 5×5 w/ 125  DCL dragon fly leg raises 5×10

BB curls 5×8 w 65         upright rows 5×8 w 65       AB decl twist 3x1min

Calf rasies 3×15              leg raises 3×12

Tabatta bike hom (8x20sec)

burpees 30 +mountain climbers 1min x 5 rounds

then burpees 20 in 1min rest 45sec x 5 rounds with 3x 50 vups


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