7 Weeks, Week 3, Day 2

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, Week 2 Day 2
Set 1

12 Hanging leg raises - 2-1-2-2-2-2-1

8 lunges  with a twist per leg

9 push ups - Pin 3 

12 Ins and Outs

Rest 2 Mins

Set 2

3 Pull ups - 1" down

8 push ups - Pin 3 - 6-2

14 Squats with ball press - 5kg ball

16 Mountain Climbers - on PU bars - PR

Rest 2 mins

Set 3

3 chin ups = PU rev 5" from top - only just on last rep

16 wood chop - 5kg ball

20 Marching twist

12 Squats

Rest 2 mins

Cardio - 10 mins - Elliptical Prog 5. Total distance 1.45M - Ave speed 8-9