Strength: Week 3 Day 3 + 15km Cycle

4 min jog warm up then;

Walk on toes straight, heels straight, toes out, heels out, toes in, heels in - about 25m each
2 x 40 Mountain climbers
4 x 10+10 Single arm swings (20kg KB, rest between 2 & 3)
3 x 12 KB Double arm Clean & Jerk (20kg)
2 x 10+10 Bridges
3 x 10+10 Donkeys
50 toe raises
50 wipers
2 x 20 V-ups
2 x 25 Calf raises (20kg KB)

Jog, stretch cool down

Approx. 55min

Finally have been able to do three strength workouts in a week.

PM: 15 km Cycle

http://connect.garmin.com/activity/160575804

Distance:	15.16 km
Time:	41:04
Avg Speed:	22.2 km/h
Elevation Gain:	193 m

Nice afternoon ride. Saw donkeys, alpacas and kangaroos.