Friday strength training

10 x 10 stair sprints - single and double

Circuit one 3 sets
15 x hack squat - 50k
Single leg dips Bosu

Circuit two
Kinesis chest flye - 6 plates
Kinesis reverse flye 3 plates
rotational cable twist 5
Lunges on bosu 7.5k
swiss ball pull ins x 20

New Goals

August 15th: Seaford Triathlon 750m sea swim, 20km bike 5k run
SuperFitBitch shape up

Exerercise: 30 x 25 metres
1 1/2 hr hours of yoga

Diet
9am - apple
11am - poached egg, cottage cheese, toms and avocado
2pm - sardines in tomatoe sauce, salad with pulses. fat free yoghurt and watermelon
4pm - freddo chocolate. 1 chunk of dark choc with almonds, peacans and dates
8pm - tinned salmon, salad with pulses, avocado. 2 ryvita with low fat cottage cheese.
low fat yoghurt with fruit. 1 pear