abs back chest biceps triceps shoulders legs Advanced

day 13: whole body
Warm Up - Repeat 2 times
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Bicycles

seconds
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Seated Leg Flutters

seconds
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Mountain Climbers

seconds
Round 1 - Repeat 3 times
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Muscle Up

max reps
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Thrusters Dumbbell

reps
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Open And Close Push Ups

reps
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Jack Knife Dumbbell

reps
Round 2 - Repeat 3 times
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Spiderman Push Ups Across

reps
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Handstand Shoulder Tap

reps each