SUNDAY)
BIKE WARM UP 20MIN OUTSIDE
DEADLIFTS 1X5 245, 5X5 250
A1- FLOOR PRESS 5X5 135
A2- CHINS 5X5
A3- LEG RAISES-5X15
B1-DIPS 5X6
B2- CURLS 5X8
B3- DECLINE SITUPS 5X 20
BURPEES 30+ SPRINT 100 YRD X 10 ROUNDS = 25 MIN
BACK BENDS 3X12,
PULLUPS 5X3
PUSHUPS 5X20
LATER
BURPEES 50
VUPS 30 WEIGHTED + 1MIN TWIST
X 8 ROUNDS
SATURDAY)
BIKING ABOUT 35-40MIN WITH 10X20SEC TABATTAS AND A OFF ROAD SPRINTS
THEN ANOTHER 35-40MIN HOME
BURPEES 100 IN 5MIN 55 SEC
BACK BENDS 3X12
BURPEES 20 HIGH JUMPS
LEG FLAT WEIGHTED SITUPS 20
X 5 ROUNDS
FINGER TIP CHINS 5X3
PUSHUPS 5X20
BURPEES 2X100
VUPS 4X50 AND 3X1MIN FLUTTER KICKS
About 1400 burps
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