Update:

I am dying.

Tonight's session consisted of:

3 minutes rowing
10 lateral stretches with rubber band
10 rotator stretches with rubber band

Then three sets of:

45 second shuttle runs, straight into 20 seconds of kettlebell swings and then 20 seconds of ball slams.

2 minute break.

2 sets of 20 seconds of battle rope, 15 seconds of kettle thrusts (right arm) and 15 seconds again (left arm).


Top with 3 sets of lateral flies and bicep curls.

I am so unfit but the burn feels amazing. You should see the diet plan I've been given......