Tuesday July 30

3 x 5 Bench Press

4 rounds of:

• 10 ring rows
• 10 pushups (strict form)
• 5 ring pullups from kneeling
• 10 bench dips

Tabata Hollow Hold

Sunday July 28

Walk 1 hr

Saturday July 27

Swim

For 1 hour:
100m swim
100m kick

Thursday July 25

Did last Friday's workout, which was cancelled due to thunderstorms.

Tuesday July 23

Run 8K

Sunday July 21

Run 10K Hog's Back -Bank St Bridge Loop

Saturday July 20

Swim 1 hr

Friday July 19

4 rnds of:

• 400m run with 50m strides
• 20 DB snatch
• 12 pullups

50 situps

Wednesday July 17

Deadlift 5-5-5-5-5

Ring Dip Practice

5 rnds of:

• 9 Goblet Squats (35lb KB)
• 7 plyo pushups
• 5 T2B

Tuesday July 16

Run 7K

(I bailed due to the HOT weather)

Monday July 15

Open Water Swim - Mooney's Bay

Sunday July 14

Run 10K Bruce Pit Trails

Saturday July 13

Swim

Friday July 12

Pullups practice

For Time:

• 100 single Jump rope
• 30 Squats 
• 30 Lunges
• 30 Pushups 
• 30 KBS (35 lbs)
• 30 Wall Ball (14lb)
• 30 Push Press (20lb DB)
• 30 Burpees 
• 30 Bench Dips 
• 100 Flutter Kicks