AM) biking about 20min

burpees 100 in 5min 45 sec

Planks 2x2min each side+2min front=10min

back bridges 4x1min+2×15 stand to stand

A1) pull-ups 6×5

A2) dips 5×6

A3) pistols 6×8-10

Pylo clap pushups 5×5

PM) Circuit

Burpees 30

mountain climbers 1min

med-ball sit-ups 12

spider-man pushups 10

x 5 rounds

Burpees 30

invert rows 12-15

leg raises L-hold 15

x 5 rounds

3x1min flutter kicks+ 2×5 pull-ups+ 5×10 high tuck jumps+ 5×10 diamond pushups


Burpees 20

Vups 50

x 6 rounds with some roundhouses and jabs thrown in = 20-25min

Totals today were around 550+ burpees,


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