mambo vipi rafikis

safi! poa! shwari! clean, cool, and calm - that's how i feel to be back in Dar. That being said, the gym is in piss poor shape (1 x10kg, x20 kg, 2 x25 kg dumbbells and not much else - no treadmill either). So lots of crossfit type work, pushups, and yoga (I hope - there is a lot of um *work* to be done too...)

anyhow today i did this:

dumbbell swings (i like to call them lumberjacks)
deadlifts
bent over rows
goblet squats
push presses
diagonal chop
10kg bell, 10 reps each X 4 rounds for time
18:14 with 90 sec rests between rounds

yesterday, in my jetlag haze i threw down 3 sets of 10 push-ups (2 real, 8 from knees each set).

Oh and i stretched! Lots.