KB swing + TGU

morning

KB swing 24kg

5 X 10 2-hand
2 X 10 1-hand L\R
1 X 5 1- hand L\R

3 TGU L\R

NB Hamstring sores

TGU kettlebell

evening

3 TGU ( l/r )

12kg
16kg

long hill run

morning

running to the croix

1h21

run

morning

6 km run

32 min

easy run

Morning

5 km easy run
3 lenghts monster walking + 10 squats

evening

5 km walk

NB my knees are sores

bike

morning

12.5 km hill ride with mini

NB : my knees are sore and I have pain

Step up

morning


AMRAP 1 hr ( with weight vest )

step up

every 10 min : 5 pull ups
                        10 push ups
                        20 squats

Total  : 939 reps

Time Trial

morning

Time trial 5 miles

each mile under 9 mins

NB it's my first time !!

Kettlebell

morning

100 step ups

2X

5 Double KB Forward lunge ( each leg ) 24 kg

1X

10 Double KB Forward lunge ( each leg ) 16kg

10 AbWheel
5  hanging leg raise
5 pistols 12kg each leg

5 km

morning 

Run 5 km 

easy run

morning

1h easy run
3 length of monster walk

bike

morning

hill ride 12 km

SLDL

morning

WOD

10 Single Leg DeadLift ( SLDL ) 16kg X 2
5 SLDL 24kg x 2
5 SLDL 24kg x 2

8 ABwheel

easy run #2

AM

 5 km run

Easy run

AM

5 km run