Warm up:- spealler less leg swings, 4 knee highs, DL’s 3 @ 7kg
Deadlift
5 @ 15kg / 33lb
3 @ 30kg / 66lb
3 @ 40kg / 88lb
3 @ 55kg / 110lb did 1 rep and felt a twinge in my lower back - so decided to listen to my body and quit DL’s for the day.
ABS
Decline sit ups x 6-6-6
Metcon
Decided to get outside for a change and did 12 mins walking, jogging walking, jogging - jogging section were 30 secs increasing to 1 mins.
GPS (Nike+) started about 1 min in and it counted a total of 0.99km in 11min 03secs
Fastest pasce 7' 07", slowest 14' 22" ave 11' 06"/km
Stretch and foam roller
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