04.30

Neutral grip chins 77667
KB press 24kg 77677

04.29

Jump rope, every 2min the following:

• Kneeling ab wheel sets of 10, 3 total
• Neck harness 12, 3 sets total

Farmer's walk 5min

04.28

Box pistol 77667
Neck wrap 4x12
Neutral grip chins 76667 - hard
KB Press 24kg 77667
Swing 24kg 99988

04.24

Neutral grip chins 5x6
Box pistols 7, 3x6, 7
Neck wrap 5 sets between stuff
KB Press 24kg 7, 3x6, 7
Farmer walk 5min

04.22

15min beginner flexibility yoga
5min jump rope mixed with...
Neck harness 3 sets
Swing 99888
5min jump rope mixed with..
Kneeling ab wheel 3x10

04.21

Chins 66566
Neck wrap 4 sets
Pistol 66666
Press 66666
Farmer walk 5min

04.18

Chins 66556
Press 66566
Pistol 66566

04.16

Neutral grip chins 66556
Box pistol 66556
KB press 65556
Swings 98888

Just under 40min without pressing the pace

04.14

Some jump rope and ab wheel work 15min or so.

04.13

Box pistol 6,5,5,5,6
KB Press 24kg 6,5,5,5,6
Neck harness 3 sets
Farmer's walk 5min

04.12

Rope 15min - 130 Ahr
Standing ab wheel practice 2x5
Knee raises on dip bar 12 reps

04.11

Box pistols 5x5
Neutral grip chin 5x5
KB press 24kg 5x5
Swing 24kg 5x8 every 1:30

04.06

Pistols 4x5 6
Press 5x6
Neck wrap 4 sets
Swing 3x9 2x8

04.04

Chins 5x6

04.02

Chins 5, 4x6
Kb press 5x6
Farmers 5 min