5/6-7-8

Mon – swim 1500 (32min)+ 100 burpees+3×12 back bends+ 5×20 pushups+ 5×8 pistols+ 5x 12 leg raises

Tues-

100 burpees (WARM UP)

Deadlifts 1×6 w 255, 5×5 260

leg raises 5×12

A1- MIL PRESS 5X6

A2- BURPEES 5X50

A3- PULLUPS 5X5

A4-DECLINE SITUPS 5X12 W WIEGHT

B1-BUPREES 5X50

B2- MOUNTAIN CLIMBERS 5X1MIN

B2- BB ROWS W 135 5X5

B3- MED BALL PUSHUPS 5X10

SPRINTS 10X100YRD (20-24SEC) X 30SEC REST

100 BURPEES + BACK BENDS 3X12

IN DAY

PISTOLS 5X8+ PUSHUPS 5X20+ STRETCH/HOLDS

PM- BURPEES 100+ 5X6-8CHINS+3X20 UNEVEN PUSHUPS

Circuit of 100 burpees and 3×30 weighted vups, 3x1min weighted flutter kicks, 3x 1min Mad Russian twist, 3x 1min front/side planks. 5sets pushups Hindu and several chins

Later another kickboxing circuit with burpees and vups

Then THE MAD 100 Circuit:

Burpees 100

jumprope rotations 100×2

100LB HEAVY BAG FLIPS 100

HINDU SQUATS 100

SLEDGE HAMMER SWING/STRIKES 100 (50EACH ARM)

BAND BICEP CURLS/PUSHUPS 5X20 EACH =100

LEG FLAT SITUPS 100

 

ADDITITIONAL –

BURPEES SEVERAL 50 ‘S AND VUPS

THEN 100 BURPEES+ 5X20 HIGH JUMP BURPS AND 5X20 WEIGHTED SITUPS

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