Monday (Upper Strength)
Pull Ups:5×5
Push ups: 4×25
Kettlebell press: 4×8 each arm @ 55lbs
Inverted rows: 4×10
Dips: 3×10-15
Farmer Carries: 4×40 yards
Finisher:
10 Kettlebell swings every minute on the minute
Tuesday (Conditioning)
5 rounds for time:
20 kettlebell swings @ 55lbs
15 goblet squats (55lbs)
10 burpees
250 meter row
Finished time: 16:37
Core work:
Plank: 3x60sec
Wednesday (Run)
Run 2 miles at a conversational pace.
Time: 20:54
Thursday (Lower Power)
Kettlebell front squats: 5×8
Bulgarian split squat: 4×10 each leg
KB deadlift: 4×12
Box Step ups:5×5
Calf raises: 4×20
A lot of volume on that day. Knee was NOT feeling too good.
Friday (full Body Cardio)
30 minute running clock:
10 push ups
15 Kettlebell swings
10 pull ups
15 air squats
200m run
I completed 6.5 rounds. Heartrate was through the roof.
Satuday/Sunday
Saturday:
My wife and I walked around town and did some shopping. Spent 7 hours out of the house.
Sunday:
Walked 5 miles (2.5 down and back) on the local landmark bridge