9-29

Tabatta bike

Pushups/chins/leg raisesback bridges=5 sets each

bike sprint 3min

Strength-

Squat 5×5 w 190

mil press 5×5 70

pull down 5×8 w 130

decline situps 5×15

asstd dips 5×6

invert row to neck 5×15

HOME-bike

12min EMOM spritns 100 yrd 920-27sec)

Burpess 3×30,1×20

Puhsups 3×10+ 1x2chin

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