04.07.2016

28km run accumulated (double session)

05.07.2016

30km run accumulated (double session)

06.07.2016

11km done

07.07.2016

AM:

21-15-9-9-15-21

32kg KB swings

burpee

Time: 7:30

PM:
30 minutes AMRAP:
5 muscle ups
10 dips
10m bear crawl
10m lizard crawl

08.07.2016

1 hour stairs climb (20 x 14 storeys)

11.07.2016

AM:

21-15-9-9-15-21

32kg KB swings

burpee

PM:

4km road march

12.07.2016

AM:

1.5km run
3 rounds of:
10 burpees
10m bear crawl
10 squat jumps
10m lizard crawl

then, 1.5km run

Noon:

30 burpee muscle ups

PM:

4 sets of Tabata training:
T1: Jumping lunges and HSPU
T2: Pull ups and v-ups
T3: Burpees and T2B
T4: back extension towel rows and push ups

13.07.2016

3 sets (60/15, 45/15, 30/15) of:

diamond push ups
crunches
burpees
planks
swimmers stroke
push ups
squats
wide push ups
inverted bridge

14.07.2016

15km run

15.07.2016

AM:

10km run then,

1.5km run

2 sets of:
20 push ups
20 squats
20 crunches
20 diamond push ups
20 burpees
20 4 count flutter kick
20 box jump
20 pull ups
20 T2B

200m 5-tonne tyre flip in a team of 3

1.5km run

PM:

10km run

16.07.2016

100 burpees
100 pull ups
200 push ups
300 squats
100 burpees

Pull ups, push ups, squats split into 20x 5/10/15

Time: 29:26

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