18 february 8x3 bag core 10 min
17 february 4x3 spar 20 minute 10 pylo pressup 10 burpee 10 power over 10 burpee squats 90kg 12 rep 100kg 10 110kg 8 120kg 6 130kg 4 140kg...
16 february 12x3 bags
15 february 6x3 spar 3minute 4xbags 25kg squat jump & 45kg leg ext 35kg single arm row 5 per arm band lateral raise & 20kg military press...
14 february 3 minute x4 bag 20kg swing 20kg union jack 40kg highpulls & band lateral raise sprint 10m bunny hop 10m 16kg turkish get ups...
13 february morning 3 minute each 4xbag pads 20kg curl & forearm winder 30 kg single arm row 5 per arm & tricep pull down 20kg 40kg high pull &...
12 february 8x3 spar 30 sec rest 4x3:30 min bag 30 sec rest bench 40kg 4x12 2x20 dip 2x15 chin up 10 min core
11 february Squats 130kg x6rep 90kg 4x12 leg ext 55kg 4x12 glute ham raise 20
10 february 6x3 sparring 20 min 5 pullup 10 medi slam 15 burpee got through it 19 times n pretty proud of myself, was very hard 20 kg snatch...
9 february 3 min each burpees calisthenics jump bar x4 bag x2 pads 15kg curl 20 & 15 kg tricep pull down leg ext 30kg & 20 kg lunge 20 kg...
8 february 5x3 spar 3 minute of each 4xbag 40kg leg ext 10 & 20kg union jack 10 60kg squat & tuck jumps bunny hops abs n back 16kg turkish get...
7 february took some drink me mate gave me n flew through the workout 3 minute each 10 20kg swing & 10 20kg rollover 15kg renagades 60kg...
internets been down so havent posted
31 january 3 minute each skip 2 lateral jumps with a pressup each side calisthenics burpee pullup (45) x5 bag bar hops (219) shuttle sprints jog...
30 january 3 minute each bar hop 4xbag 20 10kg curls & 20 10kg tricep pull down 10 40kg lg ext & 10 squat jump 4 height 10 40kg bench & 10...
