C&P 13.5x10,25,25,28

DL warmup 56x10,78x10, 100x10

evening warmup

1sr 5 min 2:23
2nd 5 min 2:15
3rd 5 min 2:10
4th 5 min 2:04
SPM 20 D 8

warmup before walk in minus 15C

over run and cooldown

8x30 sec/90 recovery with bench
20sx20,20, 30sx15,15,15,15,15,88x16/4

another warmuo

another warmup

evening warmup for intervals

pre walk warmup

cooldown

fairly hard effort

K to e 30,20,30, 20,20

squats airx10, gob20x10, 56x10,78x10, 100x10,10, 122x10, 133x10, 144x10

C&P 13.5x20,25
20sx18,16

evening warmup full stomach

morning warmup

morning wakeup

wrist curls
K to E 120