My Training 9, 10, 11 and 12th

1/9

45 minute run

body weight bench / pullups – max x 5 sets

boxing – 5 rounds, 5 minutes on 90 seconds off

1/10

20 minute run

thrusters / pullups / divebombers x 15, 12, 9, 12, 15

1/11

1/4 mile run then 50 each pushups, biceps curl, triceps dip, situps x 4 sets

boxing – 3 rounds of 3 minutes on, 30 seconds off

1/12

400 meter run with 15 pullups / 7 high rows x 3 sets

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