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Functional Rope HIIT
30 rounds of 50 power slaps per round with 20 seconds of rest between rounds
100 pushups

Dragonfly Handcycle
Distance: 7.03 miles
Time: 1 hour 2 minutes
100 pushups

Dragonfly Handcycle
Distance: 6.16 miles
Time: 47 minutes
100 pushups

100 pushups upon waking

Weighted Pullups
Set 1- BW 25 lbs x 13 reps
Set 2- BW 25 lbs x 10 reps
Set 3- BW 25 lbs x 8 reps

1 Arm Pulldowns
Set 1- 55 lbs x 15 reps Left and Right arm
Set 2-...

100 pushups upon waking
A.M. Functional Rope HIIT
20 rounds of 50 power slaps per round with 20 seconds of rest between rounds

P.M. Functional Rope HIIT
20 rounds of 50 power slaps per round...

100 pushups upon waking

Band Assisted Plyo Pushups
Set 1- 10 reps
Set 2- 10 reps
Set 3- 10 reps

Incline Cable DB Flye Press
Set 1- 30 lbs on cables 35 lb dbs x 15 reps
Set 2- 30 lbs on...

Dragonfly Handcycle
Distance: 7.43 miles
Time: 1 hour 10 seconds

100 bodyweight pushups

Dragonfly Handcycle
Distance: 4.06 miles
Time: 31:25

100 pushups

Band Assisted Plyo Pushups
Set 1- 10 reps
Set 2- 10 reps
Set 3- 10 reps

Incline Cable DB Press
Set 1- 30 lbs on cables 35 lb dbs x 15 reps
Set 2- 30 lbs on cables 35 lb dbs x 12 reps
Set 3-...

AM Cardio
20 rounds of functional rope HIIT
50 power slams per round with 20 seconds of rest between rounds

PM Cardio
20 rounds of functional rope HIIT
50 power slams per round with 20 seconds...

Functional Rope HIIT
20 rounds of 50 power slaps
20 seconds of rest between rounds

during training: 1 scoop of Amino Recovery

Closegrip Pulldowns
Set 1- 210 lbs x 5 reps
Set 2- 215 lbs x 3 reps
Set 3- 225 lbs x 4 reps

TRX Inverted Row
Set 1- BW x 15 reps
Set 2- BW x 15...

during training: 1 scoop of Amino Recovery

Incline Pin Press
Set 1- 160 lbs x 5 reps
Set 2- 165 lbs x 3 reps
Set 3- 170 lbs x 5 reps

Medball Pushups
Set 1- BW x 10 reps with left hand on...

Dragonfly Handcycle
Distance: 5.06 miles
time: 40 minutes 36 seconds

during training: 1 scoop of Amino Recovery

High Incline Press
Set 1- 120 lbs x 5 reps
Set 2- 130 lbs x 5 reps
Set 3- 140 lbs x 5 reps
Set 4- 150 lbs x 5 reps
Set 5- 170 lbs x 3 reps

DB...

Functional Rope HIIT
15 rounds of 50 power slaps with 20 seconds of rest between rounds

during training: 1 scoop of Amino Recovery

Closegrip Fatbar Pulldowns
Set 1- 205 lbs x 6 reps
Set 2- 210 lbs x 4 reps
Set 3- 215 lbs x 5 reps

Inverted Rows
Set 1- BW x 15 reps
Set 2- BW x...

during training: 1 scoop of Amino Recovery

Incline Pin Press
Set 1- 165 lbs x 4 reps
Set 2- 165 lbs x 2 reps
Set 3- 165 lbs x 2 reps

Medball Pushups
Set 1- 10 reps with right hand on...

Functional Rope HIIT
20 rounds of 50 power slaps each round with 20 seconds of rest between rounds
100 rows with orange mini band
100 band pullaparts with orange mini band
50 pushups
50 crunches

Functional Rope HIIT
15 rounds of 50 power slaps each round with 20 seconds of rest between each round
100 orange mini band rows
100 orange mini band band pullaparts
50 pushups
50 crunches