Friday 11th December

Despite broken sleep had good energy this morning.

4 min bike
Cobra hold
Hanging/Swinging (from the bar 😉

Catch up strength day


2 x 8kg KB
5 Sets of 7-8 to a box (making sure i hit right depth)
Hip thrusts with the 15kg bar x 8


4 Min Bike

4 rounds of

15 Goblet squats
12 weighted sit ups
6  e/s Step Ups

Finisher – 4 mins bike. 17 minutes all in

Really happy with that…. im hindsight I probably could have added weight to the sit ups but i usually do it for lower reps.



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