Better Sam

Chocolate-banana-protein smoothie

All the food that’s left.

Today’s Workout (in the Park!)

Warm-Up
Various squats, push-ups, pull-ups, jumping squats, mat-nasties, burpees, bear crawl, crab walk
400m jog

Workout
30 Jump Squats
10 Push-Ups
30 Mat Nasties
10 Push-Ups
30 Burpees
10 Push-Ups
Somewhere around 7 mins

Cool-Down
20 Burpees

Burpee Balance: 850.

Bike To/From the Park: ~15 miles.

Brunch part 2

Smoked salmon and cream cheese scrambled eggs, salad

Brunch Part 1

OJ, coffee

Coffee, smoothie

Today’s Workouts

10.00am

Bike to Park: 10 miles

Warm-Up
3 rounds
5 assisted pull-ups
10 push-ups
15 squats

4 x 200m Run

Workout #1
4 rounds
10 Jump Squats
30ft Bear Crawl
Last round, extra
10 Jump Squats
~3 mins

Handstand Practice

Workout #2
3 rounds
15 burpees
200m run
7.04

Cool-down: 5 extra burpees

Bike Home From Park: 2 miles, then I got so tired I got on the train.

6.00pm

Bike to Park: 10 miles

Tennis: 50 minutes

Bike from Park: 10 miles

Day Totals

50 Burpees (Burpee balance: 850)
32 miles Biked
1400m Run

10.00pm | Dinner

Apple, cheese, milk

10.00pm | Dinner

Chocolate smoothie

6.00pm | Snack

Apple, cheese, iced coffee