J13

2x
5 Squats @85kg
5 Deadlift @85kg
5 Pull-ups

Ido Portal squat clinic mobility

TABATA sprint (outside - some hills)

J12

2x
5 Squat @85kg
5 Deadlift @85kg
5 Pull-ups

J11

2x5 squats @80kg

2x5 deadlifts @80kg

2x15 single arm db bench 20kg

2x5 pull-ups

J10

3 x Bear complex (7 reps)

20kg-40kg-50kg

2x5 squats @80kg

2x5 deadlifts @80kg

1-7 for TIME:

pull-ups

push-ups

box jumps @24"

4.28

J9

2x
5 squats @80kg
5 deadlifts @80kg
5 pull-ups

J8

British and Irish Lions Rugby fitness test

10 x 300m row (under 1 min)
1min rest

If you fail any set, rest 2 min then try again. If you fail twice, row the remaining distance at a 1.45 pace.

All sets 58-59sec (ave. 1.37 pace)

J7

Tabata Row
101m max

J6

2 hr kite surfing session at Shoal Bay.

J5

8x10sec hill sprint (rest 20 walking down)
4 sets with empty lung breath hold (nearly blacked out on last one)

J4

ROMWOD: Fear the Fragon

J3

SUP surf session at Manu bay in Raglan.

J2

Kite surf session at Cheltenham beach

J1

5x10 Bench press @40-50kg (played around with bands and weight hanging under bar)

2x5 B Squat @100kg
2x5 Deadlift @100kg

2 x ME chin-ups with strict hollow position (15sec rest)
11-3

3x10 Bent over row @60kg

5 x 60sec ME
15 cal row
KB Push-press @2-20kg
8-10-12-12-11