1-22

Tuesday)

Back bridges 4x1min 3×10 stand to stand

Squats ) 1×5 w 205, 1×5 w 210, 1×5 210, 1×4 210, 1×4 210, 1×5 205

Circuit)

Burpees 30

mountain climbers 1min

chins 5

dips 6

leg raises 15

x 5 rounds

burpees 30

DB rows 10 each arm

mil press 5 w 65

vups 50

x 5 rounds

3x 12 DB cleans one arm

burpees 30

clap push ups 5×6

med ball situps 5x 12

x 5 rounds

Jumprope 1min

burpees 20

x 5 rounds + 10 min kickboxing

5×5 pull ups, + vups 2×50+ 3x 1min med ball rotations

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