Medicine Ball Slam
4 sets of 6 reps with 30 seconds rest
Sumo Deadlift
4 sets of 12 reps with 1 minute rest
Sled Pushes
4 sets of 50 metres with 1 minute rest
Push Ups
4 sets of as many as you can with 1 min rest
5-10km jog

Post Workout

Spinach Omelet + Banana Smoothie
600kCal - Protein 53g, Carbs 30g, Fat 30g
Post-Workout Meal
Rapid: Vegan Protein  30g
1 scoop, blend with banana. Add water or milk
Banana  1 Untit
50kCal - 20g Carb
Eggs  4 Untis
290kCal - 25g Protein, 1g Carbs, 20g Fat
Contains very good fats and many proteins
Feta  30g
86kCal - 5g Protein, 0g Carbs, 7g Fat
Spinach  200g