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

chins11,11
Pups 8,9,9

bench 88x16, 110x12, 132x8,8

evening warmup

morning wakeup

morning wakeup

K to E 30

C&P 13.5sx10,30, 20sx12,15