Quick one whilst cooking dinner

13:00 Home

Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10

Workout 24kg

Swings 5x15
Dips 5x5

Rehab SI, AT
Stretch: Pigeon, hip flexors

Run

18:30 Home

Run 20 minutes

Pushups 2x15
Pullups 2x10

Stretch: Calves and quads
Rehab SI and ankle.

Summer Routine: Workout 6

13:00 Gym

Warmup


Rower 3 minutes

Workout

Squats 15x135
Wide grip partial Deadlift 10x185
Bench Press 2x8x115
L Fly 2x10x10
Frog kicks 2x25



Stretch: Quads, chest, calves
Rehab: SI and Ankle

Evening run.

18:30 home

Run 25 minutes.

Stretch: Quads, calves.
Rehab: Ankle, AT.

Summer Routine: Workout 5.

13:00 Gym

Warmup


Rower 3 minutes

Workout

Squats 8,6,4x185
Clean and press 4x4x85
Machine pullover 2x12x50
Calf raises 2x20x90
Situps 2x20x5



Stretch: Quads, chest, calves
Rehab: SI and Ankle

Conditioning

13:00 Home

Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10


Workout 20kg

6 x Suitcase walk
6x3 GS

Swings 3x25
Pushups  3x15

TGU 1


Rehab SI, AT
Stretch: Chest, hamstrings.

Bike ride

09:00 Home

One hour bike ride, about 10 miles.

Would have been less if I didn't get lost.