AM) deads 5×3 w 245 1×10 w 205

A1) front squat 5×5 135

A2) mil press 5×8 65

B1) burpees 30

B2) mountain climbers 1min

B3) chins 5

B4) dips 5

B5) situps med ball

BX 5 rounds

then 50 burpees

Back bends 3x1o

PM) burpees in day 3×30-40+ chins 3×3+ pushups 3×20+ 3×50 air squats


Burpees 30

leg raises 10

x 5 rounds

spiderman pushups 10

pullups 3

x 5rounds

3×12 each leg jump lunges + 5×12 dip bar leg raises + 2x 100″walking BW lunges

PM2) burpees 100 then 1 set max pull ups


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