AM)  Conditioning/ Pylo

Burpees 30, jumprope 100rotations, chins 5, medball situps 12, x 5 rounds

Burpees 30, mountain climbers 1min, invert rows 15, Dbar leg raises 15, spiderman pushups 10 x 5 rounds

Tabbata squats x 10 (20sec), burpees 30, vups 50, x 6 rounds+ 5x 60 bike crunches+ kickboxing 5 rounds 1min, flutter kicks 3x1min

Back bends stand to stand, 4x1min, 3×10

PM) Strength

Squats BB 8×3 w/ 185

A1) floor press 5×5,5,5,3,3

A2) pullups 5×4

B1) lockout DB mil press 4×5+

DB swings one arm 15 each arm 3×15 (45sec rest)

Burpees 30,30,30,30

Vups 4×50, Leg pulls 3x1min, Diamond pushups 5×10

couple more chins/abs/pushups/burpees


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