Monday - Weights ( bench press, Pull-ups, Squats, Sit-ups )
Tuesday - HIIT/Heavybag
Wednesday - Pylometrics, or steady state cardio
Thursday - HIIT/Heavybag
Friday - Weights ( same as monday )

weekend - recovery.

any constructive criticism is appreciated.
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"Using a spoon to row a boat is clearly the act of an idiot." Cord