princes park

3.2 km for 13'30'' then:

• 20 burpies
• 5x15 squats
• 20 burpies

3.2km run for 16' then:

• 4x5 pullups
• 20 dips
• 20 pushups

Princes park

3.2km for 13'57'' 

timing was off, felt like I was struggling the whole run

Princes park (3.2km) for 13'20''

trying to break the 4' km!

3 rounds:

• 20 pullups
• 30 pushups
• 40 situps
• 50 squats

2 rounds:

• 10 pullups
• 15 pushups
• 20 situps
• 25 squats
  

for 19'40''

followed by 30x16kg KB clean and jerk

30 muscleups

2 rounds:

• 400m run
• 500m run

9 rounds:

• 5 pull ups
• 5 ring dips
• 15 situps

for 15'

Stanley, NW Tasmania

8km run, with 150m elevation climb at the 'nut', Stanley Tasmania 40'

Beautiful spot, great view from the top across Bass straight

6 Km run Sorrento + 30 burpies

sets of: 50-40-30-20-10
*600mm box jump
*double unders
for 13'14''

Princes park

Princes park lap(3.2km) for speed 13'7'' (4'/km)

followed by 8km at 5'/km pace

calves still sore from climbing!