4-22-4/23

MON-TUES

AM) burpees 100

A1- DEADLIFTS 5X5 255

A2- LEG RAISES 5X10

B1- BURPEES 50X 5 ROUNDS

B2- PULLUPS 5X5

B3- DECLINE SITUPS 5X10

B4- MIL PRESS 5X5 80

SRPINTS 100 YRD THEN 20 JUMP BURPEES X 10 ROUNDS

C1- INCLINE PUSHUPS OFF BAR 5X 10

C2- THICK GRIP CHINS 5X5-6

C3- BURPEES 50 X 5

700 BURPS TOTAL AND SPRINTS

IN DAY-

PUSHUPS 4X20

PISTOLS 5X8

BACK BENDS 3X12, 3X1MIN

PM)

BURPEES 100

LATER- BURPEES 100, (BURPEES HIGH JUMPS 5X20, 5X20 LEG RAISES, 3 X 1MIN FLUTTER KICKS, )

PUSHUPS 3X20, 3X 5 CHINS

PM2) SWIM 30 MIN – (2X500 FREESTYLE, 2X50 BREAST STROKE, 2X25 BUTTERFLY, 4X25 FREESTYLE)

PM3) Burpees 100, ( Mountain climbers 1min X Burpees 20x 5 rounds) + 1x 50 burps, 2x 20 pushups, 2×6 chins, 1×50 burpees, 2×50 vups)

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