Combat 1:00:00 [3]
Warm up.
Then Pushups : 20 to 1
Torsion bar;
Bicep curls: 10,20,30,40,50,60,70
Mil Press: 10,20,30,40,50,60,70
Upright row: 10,20,30,40,50,60
Tricep Ext: 10,20,30,40,50,60
Pushups: 20 to 1(did all these on my knees - weak as piss)
Could barely sign any documents in the office.
Running 29:30 [2] 6.0 km (4:55 / km)
Lunch time run, part of cross country course, mp centre and return.