AM) Chins 5×5 W/ Pushups 5×25 W/ back bends 3x1min

Burpees 30

mountain climbers 1min

leg raises on dip bar 12

x 5 rounds+ 2×30 burpees

Burpees 20+100 yard sprints = x 10 rounds

Lunge jumps 12 each leg

decline situps 12

invert explosive rows 8-12

spiderman pushups 10

x 5 rounds

back bends 3×10 stand to stand

PM) bike sprint 3min

burpees 30, kickboxing , v-ups 50, pull-ups 4, x 6 rounds.

burpees 30×3+ diamond pushups 5×10, flutter kicks 3x1min , bike crunches 3×60.


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