Deadlifts 5×5 w/240

A1. mil-push press 5×5

A2. chins 5×5 BW

A3. decline sit-ups

Circuit 1.

KB single arm swings 50lb- 15 each arm

burpees 50, then rest 30

x 6 rounds

Circuit 2.

Burpees 30

CG chins 5

leg raises 15

x 5 rounds

2x 30 burpees + 5×12 pushups + 3×3 pullups


Burpees 20

Vups 50

invert rows 12

x 6 rounds+ 30 burpees some kick boxing and 3x1min flutter kicks

another 30,20 burpees and 2×50 vups before bed.


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