I left their sheltered care and walked a rogue in total freedom

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    Day 155: Tempered Steel Workout

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      Day 156: Upperbody Forge

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        Day 157: Full, Please

        Walking: 6.1 km

        It was the first Crossfit training session ever, which I managed to do in full, strictly according to plan, technique and timing. Applause

        Warmup (3 sets):
        10 Squats
        20 Alt Arm Leg Raises
        30 sec Superman Stretches
        5 Push-Ups

        Workout 1:
        12 min maximum sets
        7 Sumo Deadlifts
        10 Knee-to-Elbows on Pull-Up Bar

        Workout 2 (4 sets):
        10 Dumbbell Step-Ups on a Box
        20 Sit-Ups
        15 Ball Upthrows

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              Day 158: 4.2 km of Walking

              Day 159: Almost All Heckful Things in One Training. But Nevermind.

              Warmup (3 sets):
              - 10 Squats
              - 20 Alt Arm Leg Raises
              - 30 sec. Superman Stretches
              - 20 Barbell Overhead Rolls

              Workout 1 (6 sets):
              6 Thrusters
              6 Burpees

              Workout 2 (4 sets):
              8 Ball Throws Behind the Shoulder (25 kg Ball)
              15 cal. on a Bike

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                Day 160: 3.2 km of Walking
                Day 161: Upperbody Forge

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                  Day 162: Tempered Steel Workout

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                    Day 163: Caught a little cold that makes me feel like a heck, so

                    Walking: 4.4 km

                    Power Squat Workout
                    Gravity Hold Workout

                    Let's get it a bit slower

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                      Day 164: 5.1 km of Walking
                      Day 165: 4.4 km of Walking
                      Day 166: 2.5 km of Walking + Upperbody Builder Workout
                      Day 167: 1 km of Walking
                      Workout: Mass Building Lower Body Workout - https://www.youtube.com/watch?v=bosWj6aPRBc

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                        Day 168: Back and Biceps Express

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                          Day 169: Bodyweight

                          Warmup:
                          20 Jumping Jacks
                          Chest Stretch - 30 sec on each side
                          Hip Stretch - 30 sec on each side
                          Toes Reach - 30 sec
                          10 Knee Wipers
                          10 Reverse Lunges

                          Workout:
                          20/15/10/20/15/10 High Knees
                          20/15/10/20/15/10 Crunches
                          20/15/10/20/15/10 Squats

                          Stretching:
                          Standing Side Stretch Left/Right - 15 sec
                          Chest Stretch Left/Right - 20 sec
                          Triceps Stretch Left/Right - 20 sec
                          Toes Reach - 30 sec
                          Hip Stretch Left/Right - 30 sec
                          Butterfly Hold - 40 sec
                          Glutes Stretch Left/Right - 30 sec

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                            Day 170: 4.2 km of walking
                            Day 171: 6.2 km of walking

                            Warmup (3 sets):
                            15 Squats
                            20 Alt. Arm Leg Raises
                            10 V-Ups
                            20 Overhead Barbell Rolls

                            Workout (6 sets):
                            1 min Shoulder Barbell Press
                            1 min Rest

                            Skill Training: Rope Climbing. That was an absolute fail for me, but it's fine.

                            Day 172: 5.1 km of walking

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                              Day 173: 5.2 km of walking

                              Warmup (4 sets):
                              15 cal on a Bike
                              15 Sit-Ups
                              20 Lunges
                              20 Overhead Barbell Rolls

                              Workout:
                              1.5 km on a Rowing Machine
                              30 Ball Throws
                              1 km on a Rowing Machine
                              15 Ball Throws
                              500 m on a Rowing Machine
                              10 Ball Throws

                              Day 174: 3.2 km of walking
                              Day 175: 2.6 km of walking + Back and Biceps Express
                              Day 176: 4.8 km of walking

                              Warmup (3 sets):
                              70 Skip Rope Jumps
                              20 Alt Arm Leg Raises
                              10 V-Ups
                              20 Superman Stretches

                              Workout 1 (6 sets):
                              5 Sumo Deadlifts
                              10 Push-ups

                              Workout 2 (3 sets):
                              30 Dumbbell Snatches
                              30 Knee-Ups on a Pull-up Bar

                              Day 177:Tempered Steel Workout

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                                Day 178: Upperbody Builder

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