Serhii Shevchenko

20 burpees, 70 jacks, 90 climbers, 70 jacks, 40 jumps, 70 jacks, 160 skips, 34 star jumps, 70 jacks, 15 burpees, 70 jacks, 90 climbers, 70 jacks, 34 jumps, 70 jacks, 160 skips, 77 jacks. total time: 18:45

14,12,10 pushups with hands under waist, 10 deadlifts with 2x28kg and 3-1sec, 14,14,14 dips with 2-2sec, 10,10,12 deadlifts with 2x28kg and 3-1sec. total time: 18:00

8,8,8 squats instead of lunges with 2x28kg, 12,12,12 calf raises with 2x28kg and 3-1sec, 8,8,10 squats instead of lunges with 2x28kg, 14,14,14 calf raises with 2x28kg and 3-1sec. total time: 19:00

10,10,9 curls with 2x28kg and 1-1sec (doing the right way, with hand twist at bottom), 55sec hollow plank, 10,10,12 rows with 2x28kg and 1-2sec, 72,72,72 bicycle crunches. total time: 18:00

20 burpees, 70 jacks, 90 climbers, 70 jacks, 40 jumps, 70 jacks, 160 skips, 34 star jumps, 70 jacks, 15 burpees, 70 jacks, 90 climbers, 70 jacks, 34 jumps, 70 jacks, 160 skips, 77 jacks. total time: 18:45

14,12,12 pushups with hands under waist, 10 deadlifts with 2x28kg and 3-1sec, 14,14,14 dips with 2-2sec, 10,10,12 deadlifts with 2x28kg and 3-1sec. total time: 18:00

8,8,8 squats instead of lunges with 2x28kg, 12,12,12 calf raises with 2x28kg and 3-1sec, 8,8,10 squats instead of lunges with 2x28kg, 14,14,14 calf raises with 2x28kg and 3-1sec. total time: 19:00

10,10,9 curls with 2x28kg and 1-1sec (doing the right way, with hand twist at bottom), 55sec hollow plank, 10,10,10 rows with 2x28kg and 1-2sec, 72,72,72 bicycle crunches. total time: 18:00

20 burpees, 70 jacks, 90 climbers, 70 jacks, 40 jumps, 70 jacks, 160 skips, 34 star jumps, 70 jacks, 15 burpees, 70 jacks, 90 climbers, 70 jacks, 34 jumps, 70 jacks, 160 skips, 75 jacks. total time: 18:45

14,12,10 pushups with hands under waist, 10 deadlifts with 2x28kg and 3-1sec, 14,14,14 dips with 2-2sec, 10,10,12 deadlifts with 2x28kg and 3-1sec. total time: 18:00

8,8,8 squats instead of lunges with 2x28kg, 12,12,12 calf raises with 2x28kg and 3-1sec, 8,8,10 squats instead of lunges with 2x28kg, 14,14,14 calf raises with 2x28kg and 3-1sec. total time: 19:00

10,10,9 curls with 2x28kg and 1-1sec (doing the right way, with hand twist at bottom), 55sec hollow plank, 10,10,11 rows with 2x28kg and 1-2sec, 72,72,72 bicycle crunches. total time: 18:00

20 burpees, 70 jacks, 90 climbers, 70 jacks, 40 jumps, 70 jacks, 160 skips, 34 star jumps, 70 jacks, 15 burpees, 70 jacks, 90 climbers, 70 jacks, 34 jumps, 70 jacks, 160 skips, 75 jacks. total time: 18:45

14,12,10 pushups with hands under waist, 10 deadlifts with 2x28kg and 3-1sec, 14,14,14 dips with 2-2sec, 10,10,12 deadlifts with 2x28kg and 3-1sec. total time: 18:00

8,8,8 squats instead of lunges with 2x28kg, 12,12,12 calf raises with 2x28kg and 3-1sec, 8,8,10 squats instead of lunges with 2x28kg, 14,14,14 calf raises with 2x28kg and 3-1sec. total time: 19:00

10,10,10 curls with 2x28kg and 1-1sec (doing the right way, with hand twist at bottom), 55sec hollow plank, 10,10,11 rows with 2x28kg and 1-2sec, 72,72,72 bicycle crunches. total time: 18:00

20 burpees, 70 jacks, 90 climbers, 70 jacks, 40 jumps, 70 jacks, 160 skips, 34 star jumps, 70 jacks, 15 burpees, 70 jacks, 90 climbers, 70 jacks, 34 jumps, 70 jacks, 160 skips, 75 jacks. total time: 18:45

14,12,10 pushups with hands under waist, 10 deadlifts with 2x28kg and 3-1sec, 14,14,14 dips with 2-2sec, 10,10,12 deadlifts with 2x28kg and 3-1sec. total time: 18:00

8,8,8 squats instead of lunges with 2x28kg, 12,12,12 calf raises with 2x28kg and 3-1sec, 8,8,10 squats instead of lunges with 2x28kg, 14,14,14 calf raises with 2x28kg and 3-1sec. total time: 19:00

10,10,10 curls with 2x28kg and 1-1sec (doing the right way, with hand twist at bottom), 55sec hollow plank, 10,10,11 rows with 2x28kg and 1-2sec, 72,72,72 bicycle crunches. total time: 18:00

20 burpees, 70 jacks, 90 climbers, 70 jacks, 40 jumps, 70 jacks, 160 skips, 34 star jumps, 70 jacks, 15 burpees, 70 jacks, 90 climbers, 70 jacks, 34 jumps, 70 jacks, 160 skips, 75 jacks. total time: 18:45

14, 12, 10 pushups, 10 deadlifts with 2x28kg and 3-1sec, 14,14,14 dips with 2-2sec, 10,10,10 deadlifts with 2x28kg and 3-1sec. total time: 19:00

8,8,8 squats instead of lunges with 2x28kg, 12,12,12 calf raises with 2x28kg and 3-1sec, 8,8,10 squats instead of lunges with 2x28kg, 14,14,14 calf raises with 2x28kg and 3-1sec. total time: 19:00

10,10,9 biceps curls, 55sec hollow plank, 10,10,10 rows, 72,72,72 bicycle crunches. total time: 18:00

20 burpees, 70 jacks, 90 climbers, 70 jacks, 40 jumps, 70 jacks, 160 skips, 34 star jumps, 70 jacks, 15 burpees, 70 jacks, 90 climbers, 70 jacks, 34 jumps, 70 jacks, 160 skips, 75 jacks. total time: 18:45

14,12,10 pushups with hands under waist, 10 deadlifts with 2x28kg and 3-1sec, 14,14,14 dips with 2-2sec, 10,10,11 deadlifts with 2x28kg and 3-1sec. total time: 18:00

8,8,8 squats instead of lunges with 2x28kg, 12,12,12 calf raises with 2x28kg and 3-1sec, 8,8,10 squats instead of lunges with 2x28kg, 12,14,16 calf raises with 2x28kg and 3-1sec. total time: 19:00

10,10,10 curls with 2x28kg and 1-1sec (doing the right way, with hand twist at bottom), 55sec hollow plank, 10,10,11 rows with 2x28kg and 1-2sec, 72,72,72 bicycle crunches. total time: 18:00

20 burpees, 70 jacks, 90 climbers, 70 jacks, 40 jumps, 70 jacks, 160 skips, 34 star jumps, 70 jacks, 15 burpees, 70 jacks, 90 climbers, 70 jacks, 34 jumps, 70 jacks, 160 skips, 75 jacks. total time: 18:45

14,12,10 pushups with hands under waist, 10 deadlifts with 2x28kg and 3-1sec, 14,14,14 dips with 2-2sec, 10,10,12 deadlifts with 2x28kg and 3-1sec. total time: 18:00