02.28

30min rope, airdyne, elliptical medley.

02.27

Circuit of 3x50, 0-2min rest between exercises, 3min rest after series:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings

First circuit unbroken on exercises. Second and third, needed to pause on upper body

14:20 for first set, 55:25 overall

02.25

JM and stretching

02.24

1:07 jog.

02.23

Circuit of 50 reps, 0-2min rest between exercises:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings - 13:22

02.22

Jog 1:03 again, same route.

02.21

Half hour of rope alternated with elliptical.

02.20

Circuit of 50, 0-2min rest between exercises:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings - 13:30

02.19

1:03 jog

02.18

47min jog.

02.17

Circuit of 2x40, 0-2min rest between exercises, 3min rest after series:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings - 29min

02.14

40min mix of zone 2 rope, airdyne, and elliptical.

02.13

Circuit of 3x40, 0-2min rest between exercises, 3min rest after series:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings - 36min or so

02.12

45min jog

02.11

30min elliptical, essentially a day off.

02.10

45min jog.

02.09

Foundation exercises - beginner
Circuit of 2x30, 3min rest after series:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings - 15:20
Neck harness, bar hangs, and stretching to finish.

02.08

40min jog, 5min jog with the dog.

02.07

Jog 41min

02.06

Circuit of 3x30, 3min rest after series:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings - 25min or so
Finished with 30min of airdyne and rope

02.05

50min jog.

02.03

Circuit of 2x20, 3min rest after series:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings
Foundation training basic

02.02

45min jog

02.01

40min jog

01.31

Base building:
Circuit of 3x20, 3min rest after series:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings

01.30

Warmed up did one set of TBDL at 335x5, second set my back was not feeling it. Return to base building as per usual.