Tuesday

10 (Each side) Turkish get ups @ 10kg (22#)

5x
25 Plyoball sit ups
10 Shrugs on bench machine @ 13-13-17-17-19 + 10 Calves + 10 second hold
15 bench dips with feet on different bench

10 Lat pull downs - Wide grip @13
10 Burpees
10 Lat pull downs - Behind head @13
10 Burpees
10 Lat pull downs - Chin up grip@13
10 Burpees
10 Lat pull downs - Wide grip @13
10 Burpees
10 Lat pull downs - Behind head @13
10 Burpees
10 Lat pull downs - Chin up grip @13
10 Burpees

3x
10 Row @ 11
10 side bends @ 20kg (44#)

3x
25 double unders
10 Russian twists @ 10kg (22#)