4.5km
62 Squats
97 Push ups
30 Sit ups
42 Pull ups

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Evening workout

2.5km row -  11:59
2km elliptical - 15:37

• 17 x push ups
• 10 x push ups
• 10 x push ups
• 10 x push ups
• 30 x sit ups
• 31 x 6kg squats
• 15 x push ups
• 10 x 6kg squats
• 10 x push ups
• 10 x 6kg squats
• 10 x push ups
• 11 x 6kg squats
• 15 x push ups
• 12 x assisted pull ups, -30kg
• 15 x assisted pull ups, -30kg
• 15 x assisted pull ups, -30kg

2.5km
60 Squats
75 Push ups
60 Sit ups
25 Pull ups

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Lunch time workout

2.5km row -  11:39

5 sets of:

• 15 x push ups
• 12 x sit ups
• 12 x 6kg squats
• 5 x assisted pull ups, -25kg

10.3 km
0 Squats
0 Push ups
0 Sit ups
0 Pull ups

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Cardio session

10.3km elliptical  - 1:12:28

5km
0 Squats
50 Push ups
30 Sit ups
10 Pull ups

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Lunch time workout

5km row -  24:51

• 12 x push ups
• 5 x pull ups, assited, -25kg
• 10 x push ups
• 5 x pull ups, assited, -25kg
• 8 x push ups
• 10 x push ups
• 30 x sit ups
• 10 x push ups

0.7 km
110 Squats
0 Push ups
75 Sit ups
25 Pull ups

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Training session with Scott

700m run (warm up) - 4:30

• 10 x 9kg squats
• 10 x 9kg push press
• 10 x box jumps
• 10 x cleans

5 sets of:

• 5 x pull ups, band assisted (small red band)
• 10 x cleans
• 15 x sit ups
• 20 x 9kg bench squat jumps
• 25 x box jumps

5km
100 Squats
150 Push ups
120 Sit ups
50 Pull ups

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Crazy workout

5km elliptical -  35:13


10 sets of:

• 15 push ups
• 12 sit ups
• 10 6kg squats
• 5 pull ups, assisted, -25kg

2km
80 Squats
60 Push ups
60 Sit ups
36 Pull ups

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Lunch time workout

1km row -  4:17

• 30 x push ups
• 30 x sit ups
• 50 x 6kg squats

3 sets of:

• 12 x pull ups, assisted, -30kg
• 10 x push ups
• 10 x sit ups
• 10 x 6kg squats

1km elliptical - 6:03