Gym

10:45 Gym

KB Warm up  5 minutes

Bench 10x40 5x50, 12x50*
Squat 10x20  10x40, 5x60, 12x60
Deadlift 3x3x80
Pulldown, Pullups  10x40, 5xbw, 6xbw**
Suitcase walk, 242 laps.
Plank 1'10"

Stretch in-between

*had to switch order as it was busy
** Terrible pull up bar.

Gym

13:45 Gym

Skipping 5 minutes

Squat 10x20  10x40, 5x50, 8x60
Press 10x20, 5x40, 6x40
Clean 3x3x40
Row 10x40, 5x45, 8x45
Farmers walk, 2x20 2 laps.
Plank 1'

Stretch inbetween

Gym

15:45 Gym

Rower 5 minutes

Squats 10x45, 8x50, 6x55, 5x60, 2x5x70
Press 10xbar, 8x 30, 5x40
Bench 10x40, 50x45, 5x50
Deadlift 10xbar, 5x60, 2x5x80
Pullup 2x5

Stretch between exercises.

PMM

17:00  Home

Warm up

Swings 10x10
Pushup 10,5 alternating (75)

Stretch

PMM

19:00 Home

30/30

30 seconds on 30 seconds for 30 minutes

Swings, snatches, GS, abs, TRX, footwork, jumping jacks, mountain climbers, presses, push ups.

Stretch

PMM

14:30 Home

Warm up

Swings 10x10
Pushup 10,9...2,1

Stretch


. 

PMM

08:30 Ireland

Warm up

1 H Swings 10x10
Press 3x10
1L SLDL 1x10
GX 1x10
Batwings 1x10


Stretch