-Wake up 6 am, drink no shotgun, eat apple , take bcaa's, go to gym.

- jog 5 mins

- squat jumps (3 sets of 15 superset backward lung..as in walk backwards and dont fall...3 set till failure) rest 1 min in between all excercises

-9 mins hiit on treadmill (1 min jog at 7 mph, 1 min sprint at 10 mph)

- staggered pull ups 3 sets till failure superset with stiff leg dead-lift 3 set of 20

- 9 mins hiit on stair master (1 min 8 difficulty 1 min 12 difficulty)

- dips 3 set till failure superset with clapping pushups 3 sets till failure

- 9 mins hiit treadmill same as above

-hanging leg raised 3 sets till failure tri set with regular crunch, tri set with leg raises...all till failure

-stretch for 10 mins

-drink 45 grams iso pure

...all movements are EXPLOSIVE, as if you were gonna die if you didnt go as fast as you possibly could without ripping you tendon....goodluck and enjoy!!