05.31

C&P 125x5/3
TBDL 280x5/3
Pull-up BWx5/3
Leg raises 2min
Neck harness between sets

05.25

C&P 125x5/3
TBDL 280x5/3
Pull-ups BWx5/3
Neck harness between sets

05.24

Pull-ups, burpees, squat jumps, clapping push-ups descending ladder 5 to 1 then up to 5

05.23

HLR 3
C&P 125x5/3
TBDL 280x5/3
Pull-up BWx5/3
Neck flexation between sets
2min V-ups

05.22

Airdyne 30 on / 30 off x 3, 3min rest x 2

05.21

C&P 105x5/3
TBDL 245x5/3
Pull-ups BWx5/3
2min reverse crunches / crunches

05.18

GC #1
3min burpees(35), 3min rest
2min burpees(22), 2min rest
1min burpees(14)

05.17

C&P 105/5x3
TBDL 245/5x3
Pull-up BW/5x3
Neck extension between sets 2x2min sit-ups
Curls
Jump rope 5min

05.16

2 mile run 18:24

05.15

C&P 105/5x3
TBDL 245/5x3
Pull-up BW/5x3
2min leg raises

05.09

C&P 140/3x4
TBDL 315/3x4
WPU BW+45/3x2, BW+16kg/3
Neck extension between sets
2min reverse crunches and crunches

Recalculated max WPU weight

05.07

C&P 125x5/5
TBDL 280x5/5
Pull-up BW+20x5/5
2min v-ups

05.03

C&P 125x5/5
TBDL 280x5/5
Pull-up BW+20x5/5
2min leg raises
Curls 55#

45min including warm up