Burpees) 100, 5 chins, x 6 rounds and all 100 done straight in 5min 35-45sec each set

Dips 6

one leg squats pistols 8 each leg

leg raises

x 10 rounds w/ 5×3 pull ups last 5 sets+ 5 x 15 pushups one leg

burpees 100 in 5min 40 sec

5x 5 clap pylo pushups


burpees 8×50

invert rows 5x 12-15

vups weighted 8x 30

hindu pushups 5 x 10

med rotations 5x1min and 3 x min flutter kicks all weighted.

back bends 3×10

back bends 4x 1min


Burpees 20

Mil press 6 w 70

weighted situps 15

x 5 rounds

+ another 50, 50 burpees

1200 burpees today


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