W
M
G

Basically…
Run 400m (treadmill @ 15, 2.5 incline)
21 DB swings @ 20kg
12 Clapping push-ups

Time:

0:12:00

Notes:
Started the first round running. Rounds two and three meant waiting for the ‘mill to come up to speed, but by the third round the run was plenty hard. Swings were lighter than Rx’d but less ergonomic. Push-ups are easier than pull-ups, but broke down in the third round – but that was kinda the plan. Intensity was decent.

I’m almost 100% … but not quite. I won’t add the CFE layer until I’m back to feeling snappy. Really good sleep lately.

Food

• 1 cup of oats (porridge), cinnamon, almonds, apple + WPI [4/5/4]
• Coffee (long mac)
• Almonds [0/0/4]
• Chicken and salad wrap (PWO) [4/4/2]
• Apple, a few grapes [0/3/0]
• Chicken kiev, veggies, olive oil, tahini [4/3/4]
• Chocolate easter bunny, remaining dark chocolate bilby [0/lots/3]
• Chai tea
• Handful of grapes