12/20

Thursday

AM) pullups/chins 5×3-4

         pushups 5×25+ back bends 4x1min

then burpees 5×30 + 5×6 pistols+ 5×12 medball situps

PM1) front squats 5×5-6 w/130-135+ 5×100′ sprints

           50lb walkning lunges 3×50’+ 5×3 dips

          5×8-10 dumbbell incline pushups+ 5×12-15 invert rows

          tire/sled drag 100yrds = 8min straight-reverse ,front to back, every turn+ 40 burpees= 10min total

PM2) burpees 30

           mountain climbers 1min

           chins 4

           spiderman pushups 10

          x 5 ROUNDS+ MEDBALL  TWIST 1MIN + 2X30 BURPEES+ 4X3CHINS+ 400 YRD RUN HARD+ 3X1O BACK BENDS

TOTALS- ABOUT 430BURPEES IN DAY+ 200 PUSHUPS+15SETS CHINS

WED/TUES

CALS= 100 BURPS/PUSHUPS 100/5SETS CHINS/100 HINDU SQUATS

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