A1 Double Military press (11x32kg PB, 10x24kg, 7x24kg)
A2 32kg Double Bent over rows (12, 10, 10)
A3 DoubleFloor press (10x32kg, 8x32kg, 8x24kg)
B1 Double Front squat (8x32kg, 7x32kg, 8x24kg)
B2 Double Cleans (10x32kg, 8x32kg, 8x24kg)
B3 Skipping (50, 50, 50)
C1 Situps (15, 15, 15)
C2 Medicine ball catch (100, 50, 50)
3 Rounds: 2pullups, 2HSPU, 1 pistol each side
Diet (day 11 - cheat day):
7:30am Porridge, banana,milk, tea, 2 pints water, 2tbsn cod liver oil
11am 2 pieces ryvita, 2tspn peanut butter, apple, 2pints water
2pm 1/2can tuna, 3 pieces of ryvita, 1tspn low fat mayo, spinach, tomato, 2 pints water
5:30pm 1 scoop protein shake, skimmed milk, banana, cinnamon 2 pints water
7:45: 2 wholemeal pittas, 350g chicken breast in marinade, salad, chillies (this was amazing!), 1 pint water
10:30 Poached egg, 1/4 can tuna, 4 slices of ryvita, pickled gherkin
4 vodkas with diet coke
