AM) pushups 5×20-30+ back bridges 4x1min

PM) burpees 40,30,30,30,30= chins 5×5/leg raises 5×10

50 air squats + 3×20 pushups

later 30,30,30,30 burpees 3×5 chins , 3x 50 vups 3x1mmin flutter kicks


AM) burpees 100 in 5min 35sec

A1) pull-ups 5×5

A2) back bends 4x1min+3×10 stand to stand

Pushups 50,30,20,10,10,10,10 all straight

B1) pistols 5×8 each leg

B2) med ball situps 5×15

C) planks 2min each side x 2 + 2min front

Later 50, 30,30,30,30,30 burpees in spurts with 5×5 chins

couple sets pushups 20

LATER BURPEES 30, VUPS, B-30, V-50, B-30, V-50, B-30


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