4-21

THURS-FRIDAY

 Mostly bodyweight

 Burpees 200-400 each day

Cals- pushups pullups abs pistols rope curl ups

 

Saturday into Sunday

 AM) burpees 100

 

A1- SQUATS 1X20 W/140, 5X4 W 222, 1X3 230

A2- BURPEES IN BTWN 50 X 5

A3- FLOOR PRESS 5X6 140

A4- LEG RAISES 5X10

 

B1- BURPEES 50X 5

B2- DIPS 5X7

B3- PULLUPS 5X5

B4- WEIGHTED SITUPS 5X10

 

C1- PYLO JUMP BURPEES 5X20

C2- CHINS 5X5

C3- PUSHUP 5X20

 

IN DAY- PISTOLS 3X8, PUSHUPS 3X15, VUPS 3X30 (BACK BENDS STAND TO STAND 3X12+ 3X1MIN HOLDS)

 

PM) BURPEES 100

 

A1- BURPEES 50 X 5

A2- L SIT LEG RAISES 5X20

 

B1- BURPEES 20

B2- MOUNTAIN CLIMBERS 5X1MIN

B3- KNEES HEAVY BAG 2X 100

B4- VUPS+ FLUTTER KICKS+ MED BALL TWIST 1MIN EACH

 

PM2)BURPEES 100

SLEDGEHAMMER SWINGS 50 EACH ARM=100

VUPS 2X50= 100

BAND CURLS 100 (25,25,25,25) REST 30SEC-45SEC

3X 8 INCLINE SHOUDLER PUSHUPS

 

PM3) BURPEES 2X50

4X6-8 CG CHINS

5X10 PISTOLS (LEG RAISES 3X 20)

 

 

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