300 Rope Jumps

Eric Leija's Warm-Up Circuit | 3 Rounds | Minimal rest in between sets:

1. Child’s Pose to Alternating Mountain Climber with Reach x 5 each side
2. Scapula Pull Ups x15
3. Kettlebell Kneeling Press to Kneeling Windmill x 5 each side

Time: 11mins | Taken out of Eric's "Primal Pump" series here

Eric Leija's Single KB Flows | Upper & Core | HIIT

2 Sets, Rest 30 Seconds Between Sets | 24kg KB
A1: Ballistic Row x 30 seconds
A2: Kettlebell Crush Grip Bridge Press x 30 Seconds

2 Sets, Rest 30 Seconds Between Sets | 24kg KB
B1: Kettlebell Gunslinger x 5 Reps Each Side
B2: Kettlebell Off Set Push Up x 5 Reps Each Side

2 Sets, Rest 60 seconds Between Sets | 24kg KB
C1: Kettlebell Ballistic Row - Gunslinger Flow x 30 seconds
C2: Kettlebell Offset Push Up - Close Grip Push Up Flow x 30 seconds

2 Sets, Rest 60 Seconds Between Sets | 16kg KB
D1: Kettlebell Rotational Clean x 5 Reps Each Side
D2: Kettlebell Rotational Press x 5 Reps Each Side

2 Sets, Rest 60 Seconds Between Sets | 16kg KB
Kettlebell Rotational Clean to Twist Press Flow x 5 Reps Each Side

Time: 29mins | Check out Eric's Instructional Video here

Core Finisher | 5min | AMRAP

15 of Any Core Excercise
20 Mountain Climbers
Repeat

Final Note: Intentionaly kept myself around 60% pace due to a stomache virus from which I still haven't fully recovered.

150 Rope Jumps

Warm-Up Circuit | 3 Rounds | Minimal Rest In Between:

A1: Tai Chi Lateral Lunge Switch x 6 Each Side
A2: Squat to Halo x 12 Reps
A3: Crossover Step Up x 8 Each Leg

Time: 11mins. Taken out of Eric's "Primal Pump" series over here

Freeletics' Amazona | Core & Lower | 2 Rounds | Maximum Pace:

2 Rounds Of:
20x Lunges
20x Cossack Squats
20x Split Lunges
20x Reverse Lunges
20x Squat Jumps
100x Plank Leg Lifts

Time: 18:27

Fullbody Push | 80 Sec Rest In Beetween Sets

1. Lunges: 3x20 / 20kg
2. Dips: 4×15 / Bodyweight
3. Seated Barbell Overhead Press: 4x10 / 30kg

Final Note: Didn't have time for a Finisher Round but Freeletics session was a sufficient burner. Should've done Lunges with a 25kg instead and added some external weight for Dips.

Eric Leija's Warm-Up Circuit | 4 Rounds | Plenty Of Rest In Between:

1. Beast to Crab x20
2. Hollow Body Rocks x10
3. Plyo Lunges x20

Good warm-up. Took about 12mins. You can check rest of Eric's "Primal Pump" series here

Freeletics' Metis | Core & Lower | 3 Rounds | Maximum Pace:

Round 1/3:
10x Burpies
10x Climbers
10x Jumps

Round 2/3:
25x Burpies
25x Climbers
25x Jumps

Round 3/3:
10x Burpies
10x Climbers
10x Jumps

Time: 06:53 (+01:19 vs Personal Best)

Fullbody Pull | 60 Sec Rest In Beetween Sets

1. Deadlift: 4x10 / 70kg
2. Dumbbell Bicep Curl: 4×10 / 2x12,5kg
3. Dumbell Side Lateral Raise: 4x10 / 2x10kg

Finisher | 20kg Kettlebel in each hand | 3 Rounds of:

1. Offset Overhead 30m
2. Offset Rack 30m
3. Farmers Carry 30
After completing one side, immediately do the other side.

Final Note: Holding a 20kg kettlebell above my head while my core was already tired was a stupid idea. If I was to do the same seesion again, I would put this Finisher at the beggining and Metis at the end.

Eric Leija's Warm-Up Circuit | 3 Rounds | Minimal rest in between sets:

1. Child’s Pose to Alternating Mountain Climber with Reach x 5 each side
2. Scapula Pull Ups x15
3. Kettlebell Kneeling Press to Kneeling Windmill x 5 each side

Good warm-up. Will definitely try out more of Eric's warm-up circuits in the future. You can check out his "Primal Pump" series here

Freeletics' Parsephone | Core & Legs | 3 Rounds | Maximum Pace:

Round 1/3:
30x Lunges
30x Burpies
30x Leg Raises
30s Rest

Round 2/3:
20x Lunges
20x Burpies
20x Leg Raises
20s Rest

Round 3/3:
10x Lunges
10x Burpies
10x Leg Raises

Time: 11:46 (+03:04 vs Personal Best)

Fullbody Push

Back Squat: 3×10 / 40kg
Bench Press: 4×10 / 70kg
Tricep Pushdown: 3×15 / 14kg

4 min Tabata | 20kg Kettlebell Swing:

8 Rounds, no rest in between:
1. Work out hard for 20 seconds
2. Rest for 10 seconds

Final Note: Should've done one extra set on Squats and Tricep Pushdowns.

Romanian Deadlift: 3×8 / 60kg
Seated Cable Rows: 3×8 / 70kg
Incline Dumbbell Press: 3×8 / 2x25kg
Bulgarian Leg Split: 3×8 / 2x8kg (kb)
Lateral Dumbbell Raise: 3×10 / 2x10kg
Cable Triceps Pushdown: 3×10 / 23kg
Seated Calf Raise: 3xTo Failure

Note: Too long. Did't incorporate a core routine. Next time will start with a 15mins HIIT core round, try following with a round of compound excercises with a strong fullbody finisher at the end.

Squats: 3×8 / 40kg
Pull-Ups: 3×8 / Bodyweight
Dumbbell Shoulder Press: 3×8 / 2x20kg
Leg Curls: 3×8 / 48kg
Barbell Biceps Curls: 3×8 / 30kg
Bent Over Dumbbell Shoulder Flys: 3×8 / 2x10kg

3 Rounds / 12kg Kettlebell:
10 Sit-Ups
10 Russian Twists
30 Cocoons

Note: Forgot to do the bench press.