Saturday August 31

Deadlift

50 KBS
50 pushups
50 goblet squats
30 KBS
30 pushups
30 goblet squats
10 KBS
10 pushups
10 goblet squats

Friday August 30

Walk 1 hr

Thursday August 15

Strict Press

2 rnds of:

• 400m run
• 40 box jumps
• 400m run
• 40 KBS

Wednesday August 14

Run 5K

Tuesday August 13

Hang Clean + 2 Front Squat

4 rnds of:

• 10 ring rows
• 10 strict pushups
• 5 pullups
• 10 bench dips

Made a 20" plyo box

Sunday August 11

Run 6K

Saturday August 10

Swim

Warmup 10 min

50 mins AMRAP:

• 100m kick
• 100m pull
• 100m backstroke
• 100m freestyle

100m cooldown

Monday August 5

Walk 1 hr

Saturday August 3

Run 5K

Thursday August 1

Clean and Jerk

5 rnds of:

• 5 pullups
• 10 burpees
• 15 squats

5x 30s handstands

30 V-ups

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