Sunday is always kinda a mixed day in cardio and conditioning along with skill work. They vary quite a bit. Planning is important when it comes to training, but to throw in some random on the spur of the moment stuff from time to time is great as well. You want to make sure you keep your body guessing and keep new stuff coming at yourself.
Cycle; 20 min HIIT cardio
5 min warmup, 5 min cooldown (not counted in the 20 min HIIT part)
Bodyweight squats x 50
Pushups x 50
Crunches x 50
Weighted crunches x 25
Bicycle crunches x 25
Around the world's x 15 each side
Side bends x 15 each side
Plank x 30 sec
Wall sit x 30 sec
Farmers walk x 1 min
andddd I'm done. peace
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