2-21 THURSDAY

AM) Burpees 100 in 5min 45sec

Pull-ups 5×5

Back bends 1×15,12,10 all in a row with pauses in bend position

Back bend holds 4x1min

Pushups 100 ( one set of 35,20,15, 15,10,10)

PM) Strength

Squats

1×6 w 215,

1×4 w 225, 1×3 w 225,1×3 225, 1×3 225, 1×3 w 225, ,1×3 w 225, 1×3 225, 1×3 225=8sets 45-90sec rest

A1) CG chins 6×6 BW

A2) DIPS 6×6 BW

A3) LSIT LEG RAISES 6×15

30sec rest circuit

then 100 burpees in 5min 45 sec

Circuits

Burpees 100

burpees 50, weighted sit-ups 15 x 6 rounds=

Pushups [planche hand position] 4×15-20

Later

Burpees 50, 30

weighted sit-ups 15

burpees 30

sit-ups 15

about 800-1000 burps today

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