Warm up
1.2 mile run (7.39 average per mile)
Stretching and mobilising (bar passes and presses to get arms and shoulders warmed up)
10 press ups/50 sit ups
HSPU tekkers
approx 3 minutes doing HSPUs with an abmat
(good managed quite a lot, but still fairly tough, arms felt weak, wrists hurt)
approx 3 minutes doing HSPUs hands on plates either side of the abmat
(same)
approx 3 minutes doing HSPUs with just a flat jigsaw mat
(managed about 5, very tough but feel posture improving, keeping core tight helps)
Strength
Strict press 5-5-5: 17.5kg-20kg-21.5kg 1@27.5kg
Plate sit ups 20@10kg
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