Day 3

Afternoon:
15 chest presses
20 flys
8 perfect push ups
6 wide grip chin ups
x3

30 seconds medicine ball slams
30 seconds leg raisers
30 seconds dorsal raises
30 seconds bicycle crunches
30 seconds wood chops
30 seconds cross wood chops
30 seconds good mornings
30 seconds kayak twists
1 min plank
1 min side plank (30 secs each way)
x2
second set: instead of side plank: 30 seconds neck bridging and 30 seconds gymnastics bridge

50 in and out elbows
50 bicycle crunches
50 kayak twists
10 hanging leg raisers (5,3,2)

3x2 min grappling
1 min rest inbetween sets

3x3 min bag work
1:30 seconds rest inbetween sets

3 mins tennis ball catching
3 mins tennis ball keepy ups
x2

2 miles cycling - total time: 9 minutes 10 seconds
1st mile on 4/10 difficulty 12-15 mph
2nd mile on 2/10 difficulty 12-15 mph
but last 0.2 miles on 1 going 18mph +

100 standing calf raises

no rest inbetween circuits on the first bit.

the bag work was mainly kick orientated, as i have a scab on my knuckle from using the boxing bag without gloves. I did also work in the jab and elbows though.

i tried to imitate punching when catching the tennis ball. I did an underarm throw but caught it with an overarm grip.

my best on tennis ball juggling was 7. You are allowed to use knees and chest but chest doesn't count towards your record/best. I chested it twice in my 7, actually doing 9 but the aim of this is to improve footwork, accuracy and timing.

BYE BYE