Evening


21-15-9

Pistols (each leg)
KB Swings @ 32kg

Time: 7:17

Afternoon

21-15-9

HSPU
Burpees
KB Swings @ 32kg

Time: 5:29

Morning

5 rounds of:

10 DF
20 KB Swings @ 32kg

Time: 10:38

30km run

Morning

8 x 600m ( 1min rest in between)

Slowest time: 1:59

Noon

100 burpees

100 4ct flutter kicks

50 burpees

50 4 ct flutter kicks

50 burpees

50 4 ct flutter kicks

25 burpees

25 4 ct flutter kicks

25 burpees

25 4 ct flutter kicks

25 burpees

25 4 ct flutter kicks

25 burpees

25 4 ct flutter kicks

Time: 27:30

Night

21 DF
33 burpees
15 DF
33 burpees
9 DF
33 burpees

Time: 9:49