Friday

Warm-up

Rounds until fatigue:

Push-up Circuit (progression/regression)

ground10 reps

6'' 10 reps 

12'' 5 reps

18'' 5 reps

24'' 5 reps

all are done with feet elevated(above)

24'' 5 reps

18'' 5 reps

12'' 10 reps

6 '' 10 reps

ground 10 reps

all are done with chest elevated (above)

1:00 round with heavy bag

pull-ups 5 reps