25 min warmup (running 3 laps / get up (+8lb kettlebell) 10 / burpee 10 / sit-up 10*4)
25 min weight (pull up 5*4 (w/ 18-55kg resistance band) / hanging knee raise 10*4 / barbell back squat (20kg) 8*4 +1)
5 min Rowing machine 250m*4
25 min warmup (running 3 laps / get up (+8lb kettlebell) 10 / burpee 10 / sit-up 10*4)
25 min weight (pull up 5*4 (w/ 18-55kg resistance band) / hanging knee raise 10*4 / barbell back squat (20kg) 8*4 +1)
5 min Rowing machine 250m*4
A month’s progress:
A month’s progress: