3 Rounds of:
Burpees (25, 15, 10)
Situps (20, 15, 10)
Skipping (100, 75, 50)
Bodywight Squats (40, 30, 20)
16kg snatches (L&R with one smooth switch: 25, 20, 15)
Walking Lunges (48metres, 36metres, 24metres)
2 Rounds of:
Plank (2mins, 45secs)
Bottom position of OHS with pole (45secs, 45secs)
3 Rounds of: 3 Pullups, 3 HSPU, 1 pistol each side.
Harsh, But fair :)
Diet (day 13):
10:30am: porridge, banana, milk, pint water, tea
1:30pm 4 pieces ryvita, 1/2 can tuna, spinach, tomato 2tbsn cod liver oil, pint water
4pm: 3 pieces ryvita, 1/2 can tuna, 1tbsn peanut butter, spinach, tomato, apple, litre water
7pm: Brown rice, curry paste, 250g chicken breast, passata, onion, spinach, 100ml yoghurt, pint water, tea
9:30pm: 350ml semi skimmed milk, 1 scoop protein powder
