Sunday)
AM) bike 30 min

Bridge sprints
10×25-30sec up jog down= 21minutes total (includes high cap run down to bike-3min)
Bike with 3-4min sprint= 25min

PM)
Burpees 30
mountain climbers 1min
spider-man pushups 10
chins 5
leg raises 15
x 5 rounds
then 2x 50 burpees with 2×5 pull ups 2×25 pushups
3×10 stand to stand back bends and 4x1min back bend holds

Later-

Burpees 30

vups 50+ 5x1mi rotations and 3x1min flutter kicks

x 8 rounds+ 4 x 25 pushups 2×3 pullups

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