3-16

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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