Thursday 24th

If you are doing coursework FRIDAY then do this:

deadlift 6x2@50% 1 rep max with band
Split Jerk up to 1 RM
Bent over Barbell Row 4x5
DB Bench 1 arm at a time 4x5
Circuit this
10 handstand push ups
10 pulls
3x
Ya I know I suck at handstand pushups to, just fucking do them and be better for it
Finish with some Bike Intervals
30 sec on 30 sec off x 10

If you are working Friday then do this Costa after warming up with technique starts and stuff

10 kettlebell Swings to Keiser to Cones to 50m dummy
repeat 3 times increasing the dummy drag 25m each time, so its 50m,75m and 100m

Finish with
PLATE OVERHEAD WALKING LUNGES
200ft.

thats all