12-21-

FRIDAY

AM) bike about 45min

Burpees 30                                  Burpees 30

jumprope 1min                           mountain climbers 1min

pushups 15 one leg                     spiderman pushups 10

chins 3                                           invert chins 8

medball situps 12                        VUPS 50

x 5 rounds                                     x 5 rounds

+ 100 more burpees and back bends (4x1min & 3×10 bends to standing)+ flutter kicks 3x1min+ 3x3pullups

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