Merry firkin Xmas

AM) Squat 195x8reps

THen A1) Deadlifts 6×4-5/205

           A2) Chins 6×3-5

           B1) floor press 5×5

           B2) close grip chins 5×5

           B3) decline situps 5×12

           C1) burpees 30 every set of dips and curls

           C2) dips 5×5

           C3) heavy weight vest hammer curls 5×8

           D1) burpees 30 every set

           D2) invert rows 5×10

           D3) pushups 5×10-15 (spiderman)

           D4) mountain climbers 1min every set of burpees

total- 430 burps+ 11 sets chins+ 10 sets pushup variations

PM) burpees 20 x 5 rounds (2x30)
         Jumprope 1min (100 rotations)x 5 rounds
         pullups 5x3
         DB one arm cleans 50lb = 10 each arm (5x10each arm )= 100 total
         Med ball rotations 1min x 5 rounds

         Then 5×10 diamond pushups 6×50 vups 30 burps 3×10 back bends



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