SUN TUES WED THURS FRI SAT

30
MON

FOREARM

10W
WIDE-GRIP CROSSOVER SINGLE-ARM TRICEPS PUSH-UP CROUCHING SURRENDER
PUSH UP PSH-UP PUSH-UP PUSH-UP PRESS TIGER SQUAT
PUSH-UP

20W
LUNGE ISOMETRICK AROUND THE GODDESS SIDE-LUNGE SUPERMAN BENT-OVER
KICK SQUAT WORLD LUNGE SQUAT TO TUCK JUMP LATERAL REVERSE FLY
JUMP RAISE

DAYS
30W REVERSE
PLANK-UP
AIR
PULL-UP
PLANK BIRD
DOG
GOOD
MORNING
SINGLE-LEG
V-UP
FLUTTER
KICKS
SIDE PLANK
WITH A
TWIST
MY
40W

BODY SAW SIDE-TO-SIDE FOREARM SWITCH SQUAT JUMP BURPEE RUN AND
CRUNCH SPIDER JUMP PUNCH SPRAWL
PERSONALIZED PLANK
50W

SURFILES SINGLE-LEG
PLAN BURPEE