June 23

June 23rd. tues.

AKC special custom paint jobs.






WO du jour: warm up with 10 min. on heavy bag hands and legs.
50 reps burpees and pull ups
50 reps SDHP
10:16


4 min. 12kg. warm up.
4 min 12kg push press each arm.
1,2,3,4,5, ladder push press 20kg. each arm.



15 mile bike ride in afternoon.



June 22 Monday


WO du Jour: Back home in my gym. Warm up with heavy bag, Indian clubs.


3 sets of GHB situps and back extensions 20 reps each set.
2min each hand 12kg swings
2 min each hand 16kg swing
4 min. LCC 2-12kg
4min LCC 2-16kg.
4 min. LCC 2-16kg.