Still recovering...

Monday: 40min physiotherapy


Tuesday:
Warmup jog
2x10 step-ups
Deadlift: 5x5 at 60kg
Muscle-ups: 5, 5, 3-2
2x10 kipping pullups
Military press: 3 at 35, 37.5, 40, 42.5, 45, 47.5kg
3x10 step-ups
3x10 Cook hip lifts
3x10 overhead BB split squats 20kg


AMRAP 10:00: 250m row, 10kg plate shoulder raise to overhead, 10 reps
Completed: 6 rounds

Wednesday: 90 minutes outdoor mixed training

Saturday:

400m warmup jog
Dynamic warmup
Run: 2160m in 9:20, or 1.34mi at 6:58 pace
4x100m accelerators
100m "sprint" (~13 seconds)
400m cool-down jog