It was hard work but found a gym in South Africa (Cape Town). Good way to beat jet lag anyways! Weights took a little adjusting as they were in kilos.
SMR/Jump rope/Warm-up 20 min
Double KB Swings
2 sets, 44KBsx10
1. Squats
5x135, 5x155, 5x180, 9x205
2A. Bench
5x88, 5x110, 5x132, 5x154, 5x176
2B. Chin ups
3 sets x 5 reps
3A. Dips
3 sets x 8 reps
3B. Chin ups
3 sets x 5 reps
4. Turkish Get-up
2 per side @ 44#
2 per side @ 53#
1 per side @ 44#
SMR/Jump rope/Warm-up 20 min
Double KB Swings
2 sets, 44KBsx10
1. Squats
5x135, 5x155, 5x180, 9x205
2A. Bench
5x88, 5x110, 5x132, 5x154, 5x176
2B. Chin ups
3 sets x 5 reps
3A. Dips
3 sets x 8 reps
3B. Chin ups
3 sets x 5 reps
4. Turkish Get-up
2 per side @ 44#
2 per side @ 53#
1 per side @ 44#
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