6-10

Ht:

 Wt.

 1

 Burpees 50

 3 min

 FTX

 1.a BB/ Bench Press

 4/ 10-12 ea arm

 Load W1: 135

 2a BB/DB ECBB

 4 / 12

 Load W1: 2- 50lb DB

 3 Revert Rows to chin

 4 / 8-12

 Load W1: BW

  1. BB Squat Thruster

     DB Bent Over Rows

         4 x 15sec/30sec

 Load W1: 90

  2.A Chin-ups

      B. Med Ball sit-ups

    3q. .  Standing DB Biceps Curls

             DB Shrugs

             4 / 6-12

    3b.  Leg raises  4 / 8

  100 burpees in 6 min + 3×12 back bends1

 Vups 50 and 100 flutter kicks

PM) walkouts pushups 1 set 2 x 5 pull-ups/chins + stretching

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6-2+6-3

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