Loop Run

I think a bit further than 5km :) around the Thao Dien loop.

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Loop Run

Approx 5km run around Thao Dien.

Dave's boxing circuit

An challenging mix of b/w exercises, punches, kicks and combinations.

A good hour with intensity ramped up.

Push and Swing

15-12-19-6-3

of the couplet

1 pood KB swings

Push-ups

Pistols

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.