Food

• Breakfast – 500g natural yoghurt, hazelnuts
• Lunch – apple, kiwi, raspberries, blackberries, strawberries, almonds
• Dinner – sausage and mushroom omelette
• Dessert – 500g natural yoghurt
• approx 2400 calories, 125g protein

Workout

• KB Deadlift – 2:50
  • feet elevated, maximally flexing at knee/ankle using 32kg KB
  • 19 reps, 16 reps
• KB push press – 4:45
  • flexing at knee/ankle only instead of hips, 16kg
  • 10R, 10L
  • 12R, 12L
• Dips – 2:20
  • 10 reps, 7 reps
• Two Hand Pinch – 2:30
  • 45kg, 3 reps for holds and swinging back and forth
• Wrist Developer – 2:10
  • white spring level 4
  • 8 reps, 5 reps
• Vulcan Gripper – 3:00
  • right hand level 4, 4 reps total
  • left hand level 2, 3 reps total
• Boxing
  • 10 mins doing head then body combo alternating between regular and south paw style