atonement

weights/strength program

crosstrainer - 10 min (high level)

kettlebell swing (6kg) 3 sets of 15
lat pulldown (30kg) 3 sets of 15
calf raises (22kg) 3 sets of 15
press ups (full) 3 sets of 15
prone hold (1min) 3

bike - 5 min (15 sec low, 15 sec high intensity)

squat and press with kettlebells (2X 8kg) 3 sets of 15
tricep extensions (22kg) 3 sets of 15
single pike - 3 sets of 10
squat jumps - 3 sets of 10

stepper - 10 min (prog 3, level 5)

k-f m sightings:

• one (sigh)

and at work janet reckons i should be in the s.a.s.