Friday-8-11-2013

Burpee 100 in 5min 50 sec
back bends 3×10-12 to standing, 3x 20 pushups..1×10 pistols, 2×5 pullups

Bike 30 min with 3min hard
bike 30 min back easy
Strength

Deads 5×5 w 255, 1×1 265+ 5×10 hanging leg raises

A1. Burpees high jump 20
A2. Dips 8
A3. Pullups 3×5, chins other sets 3×6
A4. Decline sit-ups 16
x 5 rounds

Strict Mill Press 5×6

3x1mi weighted flutter kicks and 1min plank 1min front 1 min each side oblique

Burpees 100 and 100 flat situps

burpees 50 + 1min jumprope x 4 rounds

burpees 50+ 10 each leg Pistol one leg squat- x 5 rounds+ 2×6 chins

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