Sat - AM 30 min LSS PM 30 min LSS

Thu - 5 HLR EMOM 5 mins
Fri - SQ (90x3)5 BP (80x3)5 Pull up 7/7/7/6/6Ab roller on ramp 5x5

Wed - SQ (90x3)5 BP (80x3)5 Pull up 7/7/6/6/6 Ab roller on ramp 5x5

Block 10 - Fighter Bangkok Green Week 3
Mon - RD
Tue - SE - 16kg KB complex with 25 reps (one arm swing/goblet sq/one arm press/renegade row/deadlift) no rest between exercises 60 s between 3 sets then neavy bag 2 min x 3 and 5 Hanging leg raises EMOM 5 mins

Sun - LSS run 33m20s + 2 min plank then 1 min plank left/right

Thu - RD
Fri - RD
Sat - SQ (80x5)5 BP (72.5x5) PU 7/6/6/6/6
Ab roller on ramp 5x5
Weights felt good glad I’m enjoying lifting again as I’d start to dread the 80 and 90 % weeks as the training volume was too much for me to handle

Wed - 5k fun run them 5 hanging leg raises EMOM 5 mins

Tue - SQ (80kgx5)5 BP (72.5kgx5)5 Pull up (BWx6)5 Ab roller on ramp 5x5
These feel a better training weight than the previous block - got a bit ahead of myself with the forced progressions

Block 10 - week 2 - Fighter Bangkok Green
Mon - SE with 16kg KB 3 sets (20 reps RI 60s between sets) then 5 hanging leg raises EMOM 5 mins

Fri - BP (67.5x5) SQ (75x5)5 PU (BWx5)5 Ab roller on ramp (5)5
Sat/Sun will be RD