Keifer

Light stretching 24 kg KB Clean and Press 2x3 24 kg KB Squats 2x3 24 kg KB Rows 2x3 Close Hand Push Ups 2x10 Heavy stretching I am pretty sore. Hopefully catch up on some of it this weekend.

Light stretching 24 kg KB Clean and Press 2x3 24 kg KB Squats 2x3 24 kg KB Rows 2x3 Ring Pull Ups 2x3 Close Hand Push Ups 2x10 Lateral squats 2x6 (L&R) - 35 lb KB Ab Wheel 2x10 Dips 2x5 Calf Raises 2x25 Heavy stretching

Light stretching 20 kg KB Clean and Press 2x7 20 kg KB Squats 2x7 20 kg KB Rows 2x7 Close Hand Push Ups 2x10 (shoulders and wrist are feeling rough) Energy is pretty low. Taking it easy tonight! Live to fight another day! 😂 Heavy stretching

Light stretching 20 kg KB Clean and Press 2x6 20 kg KB Squats 2x6 20 kg KB Rows 2x6 Close Hand Push Ups 2x15,7 Lateral squats 2x9 (L&R) - 15 lb KB Ab Wheel 2x10 Dips 2x3 Ring Pull Ups 2x2 (dead hang and slow controlled) Calf Raises 2x25 Heavy stretching

30 min walk Light stretching 20 kg KB Clean and Press 2x6 20 kg KB Squats 2x6 20 kg KB Rows 2x6 Close Hand Push Ups 2x15,10 Lateral squats 2x9 (L&R) - 15 lb KB Ab Wheel 2x10 Dips 2x5,3 Ring Pull Ups 2x2 (dead hang and slow controlled) Calf Raises 2x25 Heavy stretching

30 min walk Really slowing down on reps, slow and controlled. Getting a good stretch at the bottom of each rep! Light stretching 20 kg KB Clean and Press 2x6 20 kg KB Squats 2x6 20 kg KB Rows 2x6 Close Hand Push Ups 2x17,8 Lateral squats 2x8 (L&R) - 10 lb KB Ab Wheel 2x8 Dips 2x5 Ring Pull Ups 2x2 Calf Raises 2x25,15 Heavy stretching

15 min walk 25 min jog 15 min walk cool down

30 min walk Light stretching 20 kg KB Clean and Press 2x5 20 kg KB Squats 2x5 20 kg KB Rows 2x5 Close Hand Push Ups 2x17,10 Lateral squats 2x8 (L&R) - 10 lb KB Ab Wheel 2x8 Dips 2x5,3 Ring Pull Ups 2x2 (dead hang and slow controled) Calf Raises 2x25 Heavy stretching

Had to take couple weeks off for a death in the family and travel. So now to get back into the swing of things. Light stretching 20 kg KB Clean and Press 2x5 20 kg KB Squats 2x5 20 kg KB Rows 2x5 Heavy stretching

Still little sore after the run. I was pushing my pace. So I took everything slow and controlled on the descending reps. Light stretching 20 kg KB Clean and Press 2x5 20 kg KB Squats 2x5 20 kg KB Rows 2x5 Close Hand Push Ups 2x15,10 Lateral squats 2x7 (L&R) Ab Wheel 2x8 Dips 2x5 Ring Pull Ups 2x3,2 Calf Raises 2x25 Heavy stretching

10/18 15 min walk 25 min jog 10 min walk cool down

Changing things up and getting kettlebells back into it. Starting out pretty light. Light stretching 20 kg KB Clean and Press 2x5 20 kg KB Squats 2x5 20 kg KB Rows 2x5 Close Hand Push Ups 2x15,12 Lateral squats 2x7 (L&R) Ab Wheel 2x7 Dips 2x5 Ring Pull Ups 2x3,2 Calf Raises 2x25 Heavy stretching

Light stretching Hindu Push Ups 2x13 Squats 2x20 Close Hand Push Ups 2x15,12 Lateral squats 2x6 (L&R) Ab Wheel 2x5 Superman 2x60 sec V Ups 2x6 Rows 2x10,5 (Dip Bars) - I have dip bars now! Yay! Dips 2x5,3 Ring Pull Ups 2x3,2 Calf Raises 2x25 Heavy stretching

Light stretching Hindu Push Ups 2x13,10 Squats 2x20 Close Hand Push Ups 2x16,10 Lateral squats 2x6 (L&R) Ab Wheel 2x5 Superman 2x60 sec V Ups 2x6 Ring Rows (45° lean) 2x10 Ring Tricep Over head Push downs (45° lean) 2x5 Ring Pull Ups 2x3,2 Calf Raises 2x25 Heavy stretching

9/26 15 min walk 25 min jog 20 min walk