2/24

Day 2  (SUNDAY)   

Lower Day  #1 Power

A1. Deadlift 8,6,4(255),6
A2. Weighted Squat Jump 8,6,6,6

3 Rounds #2 Weight Circuit 
B1. Front Squat  12-15reps
B2. Split Squat 10 each leg
B3. one leg pistols 10 each leg

3 Rounds #3 Circuit #2   
C1. RDLs 8-15reps
C2. High knees sprint 30 sec
C3. Tuck Jumps 10-12repseach leg 45 sec
Rounds x3 Calisthenics

C1. Knuckle Push-ups 30 sec
C2. Floor Licks 30 sec
C3. Walk-Outs 30 sec
C4. spiderman Push-ups 30 sec

Round 5 rounds 

START EVERY ROUND WITH 3 PUL-UPS

C1. L sit leg raises 30 sec-15reps
C2. decline sit-ups 12 reps
C3. Decline Twist 10lbs 60sec
C4. V-up Crunch 10lb 50 reps

Round 3 rounds of

C1. side plank 60 sec
C2. Other side plank 60 sec
C3. Back bends 10 reps
C4. Back bends 1min hold 60 sec

Later-

Burpees 100 in 5min 50sec

then

50 v-ups and 2×5 chins then

Burpees 120, 100,50,50,20,20,20,20=400 diff rest periods but none more than 45sec

LATER- Another 2×50 burpees and 50 vups+ 1min flutter kicks with weights x two times at diff times= 200 additional burps

Additional- Burpees 50, weighted situps 15, x 5 rounds..2×10 pushups

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