11/2 Was going to lengthen the commute on the way home, but as the roads turned to rivers I decided not to. 65min

PM Deck Squats 2 x 20

Prisoner Step-up Lunge 50es 5min

Tabata SloshBall Cleans 25kg & BW Squats. rep count 13/19, 15/21, 16/22, 17/23. As I loosened up from the Step-up lunge I felt much better

Bongo Board. Squats 106, Switch Lunges 10es, Swings 20es, Figure 8's 10es, Snatches 10es.

12/3 I felt great after yesterdays work out going a bit easier, as the boys have got the Otways next weekend, I don't so I decided to do something about this I fell great thing.

1A Swings 300 20kg changing hands every 10, no rest, then straight into 50 push-ups for a total time of 9:22min. Now I don't fell quite so good. Job done. Couple of photo's from Queensland