01-04

Friday) WED/THUR= Light cals and biking

Friday-AM)

Warm up ) Pushups 4×25 back bends 4x1min

                     chins 5×3-5+ leg raises on dip bar 5×15)

burpees 50

Squats 8×4 with one set 30 burpees then invert rows 12 and situps 12 in between+

earlier it was 5x6pistols (with 5x1min mountain climbers and 5×10 spiderman pushups ) 5×5 pylo pushups+ 5x1min each side Oblique planks, 3×10 back bends stand to stand.

Later burpees 30,20,20,20,3×10 with tuck jump + 3×4 pullups, 5×10 diamond pushups

total about 500 burpees,

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