Day 13

Posts went weird yesterday and day 11 is after day 12, oh well. Today is a full day.

5+ miles cycling
15 seconds all out at 1,2,3,4 and 5 mile marks after the 15seconds another 15 seconds of all out but with shadow boxing as well.

0 to 0.5 miles was sort of a warm up at 6 mph. then it ranged between 8-10 mph for the first 3 miles then roughly 12mph for the last 2. 1 gear up from last time. Gear 3. total  time: 29 minutes (roughly)

3x15 concentration curls (each)
3x30 tricep extensions ( 1 DB for both arms)

15 lateral raises
15 front raises
25 DB rows
x2

2x8 shoulder presses (barbell)

4 hours later

20 push ups
20 bicycle crunches
20 hindu squats
x5

3x3 minutes bag work
3x3 minutes skipping
2x2 minutes in fighting
2x2 minutes out boxing

1 minute rest inbetween each round and exercise.

This took very long.

i've got another post ready, i'll put it up today or tomorrow.