workout

Monday
chinup 3x6-10 superset with
Nuetral grip db military 3x9,6,10

Leg raise 3xfailure superset
facepull 3x8-12

ez bar curl 3x8-10

jump rope 10 min x 60 sec on: 30 sec rest

Tuesday
10x 1 lap sprints

Wednesday
Jumprope 20 min

Thursday
Bench work up to 5 rep max

Db row 3x9,6,15 superset
db incline 3x6-9

crossbody hammer curl 4x6-9 superset
lying tri ext 4x8-12

10 min intervals on bike 30:30

Friday
Squat work up to 5 rep max
Deadlift work up to 5 rep max

gravedigger 3x10-12 each side superset
back ext 3x6-12

Run 20 min

Saturday
rest

Sunday
30 min walk or run