3 Rounds (15, 10, 5):
Double thrusters (24kg)
Pushups
Full body attack (24kg) (10, 7, 5)
Situps
DARC swings with flip (L&R)
Squat thrusts
Breathing ladders:
1, 2, 3, 4, 5, 6 x 24kg snatches (L&R) with 2, 4, 6, 8, 10, 12 breaths in between respectively.
3 Rounds: 3 pullups, 3 HSPU, 1 pistol each side
Diet (day 16):
8:30am: Porridge, banana, milk, tea 2 pints water
11am: wholemeal pitta, 1/2 can tuna, 1tbsn mayo, rocket, tomatoes, tea, pint water, 2tbsn cod liver oil
1:30pm: Sweet potato, 3tbsn cottage cheese, tspn marmite, 3 walnuts, rocket, tomato, tea, 2pints water, apple
4pm: 3 pieces ryvita, 2 tbsn peanut butter, pint water, tea
6pm: 2 poached eggs, rocket, tomatoes, tbsn mayo, 1/2can tuna, mustard, 2tbsn olive oil, 1 chilli, 50ml yoghurt, tea, pint water
9pm: 250ml semi skimmed milk, 1 scoop protein shake.
WEDNESDAY - REST DAY. Diet(day 15):
11am: porridge, banana, 200ml milk, 2 pints water, tea
1:30pm: 4 Slices ryvita, rocket, tomatoes, tsp mayo, 1/2 can tuna, water, tea
3:30pm: 150g pasta, passata, can tuna, onion, spinach, tea, pint water
6:30pm: 200ml milk & scoop protein shake
8:30pm 2 poached eggs, 4 slices ryvita, tbsn peanut butter, rocket, tomatoes, pint water
10pm: 200g yoghurt, banana
