3x:
10/15 Benchpress
5 Pullups.
15 Overhead Situps
10 Weighted Squats
15 Bar pullups.
15 Shoulder press.
15 Weighted pull (rope)

AMRAP in 20 minutes

5 Push Ups

10 Sit Ups

15 Squats

25 Burpees

Abhishek: 14 rounds (compared to 12 last time)

Ajay: 21 rounds (compared to 19 last time)

10x - 

25 Bicycle Sit Ups (Each)

20 Double Sit Ups

15 Push Ups

10 A2G Sqauts

10 Box Jumps

5 Slashers (Each)

5 Plank Row (Each)

3 Burpees

Tougher than it looked. 

Abhishek = 4 rounds

Ajay = 4 rounds

5-10-15-10-5

Burpees

Dips

Shoulder Press

Decline Push Ups

V-Ups

Easy one today after the tough one yesterday :)

30 second plank

30 second left plank

30 second right plank

30 second supine plank

2x

10 slow cruches + 5 pluses at top

10 russian twists

10 reverse cruches

10 each side

side plank criss cross crunch

10 ball cross over crunches

10 windshield wipers

10 incline situps

Reverse of first plank progression but double the time

60 second supine plank

60 second right plank

60 second left plank

60 second plank

Criss cross crunches

High knee torso rotation

Full body torso circle

Toe touches

200/300 Mountain Climbers OR 100/200 Walking Lunges

10-1

Slashers

Overhead Sit Ups

Box Jumps

In-n-Out Abs

200/300 Mountain Climbers OR 100/200 Walking Lunges

Weights today:

Abhishek: 144 lbs

Akshay: 178 lbs

Ajay: 155 lbs

Alex: 188 lbs.

Warmup:

Jumping jacks.

Squat Leg up.

Torso circle.

Window wipers.

AMRAP (25 minutes)

15 Squat presses

10 Reptile Burpees

8 Each single leg reverse fly

10 Pushup Jump in out

30 In and out abs (Double Situps)

Do 2-3 planks (1 minute each)

Tough workout today:

Abhishek: 2 rounds + Started Reptile Burpees.

Akshay: 2 rounds

Ajay: 2 Rounds + finished in and out pushups.

Everyone completed 3 rounds after time.

Weights today:

Abhishek: 146 lbs

Ajay: 156 lbs
Akshay: 178 lbs

30 Minutes – AMRAP

3 Burpees

5 Squats

10 Walking Lunges

15 Sit Ups

20 Mountain Climbers

Abhishek: 10

Akshay: 7

Ajay: 10

Alex: 7

Did some planks after workout.

1-10-1
Box Jumps
Pushups
V-ups
Bicycle Situps (Each)

After every round:
2 Burpees
2 Deck Squats

Abhishek: 1-10-8
Ravi: 1-10

Ravi ran 5 miles after this!

10-1

Russian Twist

Double Sit Up

Push Ups

Dips

Burpees

Deck Squats

DB Swings

Ajay: 10-6

Ravi: 10-1 (did not do pushups in last 10 Burpees)