friday
full body workout
circuit#1
burpee pullup combo/ pushups on gymnastic rings/ trx rollouts/ mother earth kettlebell deadlift
1 burpee into 1 pushup, then 2 pushups into 2 burpees, 3 burpees into 3 pullups, up to 6 burpees 6 pullups/ 12 pushups on rings/ 15 trx rolls/ 20 100lb mother earth deads
^^^^^^^^^^^^REPEAT 3 MORE TIMES
circuit#2
kettlebell crouch and squat hammer curl, stand up into overhead into tricep extension and reverse/ giant rope chops/ giant rope slams/ behind back rope chops/box jumps/plank
70lbs x 10/ 30 secs chops/ 30 secs slams/ 30 secs behind back/ 15 box jumps/ 30 secs plank
^^^^^^^^^^^^^^^REPEAT 3 MORE TIMES
circuit#3
val slide mountain climbers/ alternating lateral pushups on med ball/ pushups on med ball/ dumbell curls
30 secs val slide climbers/ 20 lateral pushups/ 30 med ball pushups/ curls-20lbs x 20 drop to 15lbs x 10 reps drop to 12 pounds x 20 reps
^^^^^^^^^^^^^REPEAT 3 MORE TIMES
SAME DIET