Thursday 30 August

sleep: 11pm to 730am

930am:
@ 90% effort:
400m run
+
3 rounds of:
10 toes-to-bar
10 push-ups
20 double-unders
(7:22)
5:00 walk rest

@ 90% effort:
400m row
+
3 rounds fo:
10 glute-ham sit-ups
10 squats
20 double-unders
(6:38)
5:00 walk rest

@ 90% effort:
30 AirDyne calories
+
3 rounds of:
10 sit-ups, anchored AbMat
10 walking lunge steps
20 double-unders
(6:18)
5:00 walk rest

@ 90% effort:
400m run
+
3 rounds of:
10 burpees
10 alternating step-ups, 20" box
20 double-unders
(8:24)

1130am: eggs scrambled with chicken, broccoli and sweet potato

630pm: grilled steak with steamed broccoli