Found this workout on Instagram...started with a 12kg kettlebell first...now on a 16kg. 2 or 3 times a week, 7 sets of 4 reps, couple of mins rest between sets. Won't be using anything heavier than the 16kg in the future...might add reps if it gets less challenging 😁

Hi mate, just checking in—how are you getting on? Full honesty: I’m sending this message to everyone in Shield Wall because I want to know who’s progressing, who’s struggling, and who’s fallen off track. If you’re actively participating and working through the steps, please disregard this—you’re already doing exactly what you need to be doing. For everyone else, the steps are there for a reason. If you don’t follow them and do the work, it won’t work. There’s no magic trick, but if you turn up, follow the programme and stay consistent, you will start feeling better. Let me know how you’re getting on, even if the honest answer is that you’ve done fuck all. No judgement. Just get back on the wall and start again.

Today I’ve been buried in writing. Anything But Ordinary is well under way. It starts with a kid who was always in trouble and follows me through the French Foreign Legion, the Paras, Iraq, Afghanistan and the security circuit. But that isn’t the hardest part to write. The hardest part is what came afterwards, losing my identity, sinking into depression and realising that surviving war doesn’t mean you know how to live in peace. The book ends here, with me building ShieldWall and trying to turn all of that into something useful for others. I think I've cracked the code. First draft deadline: 14 December. Still a way to go, but it's flowing nicely now. Mind First, body Follows.