11.30

43min jog.

11.27

Farmer's down and back x4
Elevated OAPU 5x5
Ring dips 5x5
Neck harness 50reps
Swing 32kg x8x10

11.25

Farmer's walk 3 down and back
Chin-up 9x5
Pistol 10x5

11.24

Jog to park
70m sprints x 7
Jog home

11.23

Farmers walk 4 trips
Ring dips 4x5
Elevated OAPU 5x5
Neck wrap 50 reps
Swing 32kgx7x15 EMOM
Brisk jog around the block ~5min

11.22

40min jog

11.20

Jog 38min

11.19

Farmer's walk 4 laps
Chins 9x5

Repeat

Pistols 10x5

11.18

Jog to park
6 70m sprints
Jog home

11.17

Farmer's walk
Elevated oapu 4x5
Ring dips 5x5
Swing 32kg x13x7

11.13

Famer's walk
Chins 8x5

Repeat

Pistols 10x5

11.12

35min jog.

11.10

Farmer's walk 4 laps
Ring dips 4x5
Elevated OAPU 4x5
Swing 32kg 13x6
Neck wrap 50 reps

11.09

Jog to park
6 70m sprints

No noticeable slow-down

Jog home

11.06

Farmer's walk 4 laps 24kg & 32kg KBs
Chin-ups 7x5
Pistols 9x5
Neck harness 50reps

Repeat both chins and pistols

11.05

Jog to park
6 70m sprints
Jog home

11.04

Farmer's walk 4 laps
Ring dips 4x5
Elevated OAPU 4x5
Swing 5x13
Neck wrap 50 reps

11.03

35min jog

11.02

Chins 6x5
Pistol 8x5
Swing 5x12 EMOM