One Kettlebell plus RAF

19:30 Home

Warm up

RAF fitness plan.

2 Rounds of 

Situps 10

Squats 112

Situps 16

Lunges 8

Planks 25s

Dorsal raise 12

Clean and press right

Clean and press left

Front squat x2

Change hand

Clean and press left

Clean and press right

Front squat x2

Rest 30 seconds

Repeat 12 times

Stretch 

One Kettlebell Plus Run

 08:30 Home

Warm up

Clean and press right

Clean and press left

Front squat x2

Change hand

Clean and press left

Clean and press right

Front squat x2

Rest 30 seconds

Repeat 10 times

Run 3k

Stretch 

One Kettlebell plus RAF

 08:30 Home

Warm up

RAF fitness plan.

2 Rounds of 

Situps 10

Squats 112

Situps 16

Lunges 8

Planks 25s

Dorsal raise 12

Clean and press right

Clean and press left

Front squat x2

Change hand

Clean and press left

Clean and press right

Front squat x2

Rest 30 seconds

Repeat 14 times

Stretch 

One Kettlebell plus RAF

08:30 Home

Warm up

RAF fitness plan.

2 Rounds of 

Situps 8

Squats 10

Situps 12

Lunges 5

Planks 20s

Dorsal raise 10

Clean and press right

Clean and press left

Front squat x2

Change hand

Clean and press left

Clean and press right

Front squat x2

Rest 30 seconds

Repeat 12 times

Stretch 

One kettlebell

11:15 Home

Warm up

Clean and press right

Clean and press left

Front squat x2

Change hand

Clean and press left

Clean and press right

Front squat x2

Rest 30 seconds

Repeat 10 times

Stretch

RAF Fitness workout

08:00 Hotel Gym

Mobility work

2 Rounds of 

Situps 8

Squats 10

Situps 12

Lunges 5

Planks 20s

Dorsal raise 10

Stretch

RAF Fitness Test

09:00 Home

Run 2.4k 12'48"

Max situps 1 minute 36

Max pushups 1 minutes 42

https://viewer.joomag.com/fit-for-action/0806538001528466880?short&

Run

 08:30 South Africa 

Run 25 minutes