planks 2x2min each side+2min front

burpees 50, chins 5 , burpees 40, chins 5, burpees, 30

pistols 4×6+ 4×25 pushups

back bends 4xmin+3×10 stand to stands

burpees 30


Burpees 30

kickboxing about 1min ( heavy bag knees, kicks, etc…)

v-ups 50

x 10 rounds

5-sets of about 3-5 chins and some pull-ups + 5×10 spiderman pushups+ 3×30 burpees+ 3x30sec Lsit holds+ 3x1min flutter kicks + 3x1min cycle crunches


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