Day 2

Warm up 10min bike then 100 Burpees

 1) BB Military Press 5 X 5 w 85

2A) BB Rows 5 X 6 w 135

2B) Neutral Grip DB Bench Press 5 X 6 w 50’s

3A) Cable Face pulls 2 X 10

3B) decline situps 2 X 8

4A) Bodyweight Finisher

a) Dips 10,9,8,7,6,5,4,3,2,1( had to rest pause sets on all high sets)

b) Chin-ups 1,2,3,4,5,6,7,8,9,10


Burpees 50, sit-ups weighted 10 + 1min mountain climbers x 5 rounds

Burpees 50, Leg raises 12 x 5 rounds

Also some high jumps and kickboxing mixed in

Then tabatta bike home-15min

In day 5×8 pistols, 100 Burpees, pushups

Late AM next day

Burpees 100, and sets of 5×50 in separation, sit-ups 3×20 wght, flutter kicks 3x60sec, 3×60 sec rotations, pushups, walk outs, pullups.


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