09.28

TBDL 350/5x3
Press 135/5x4
Pull-up 185/5x3
7 or 8 burpees EMOM x 10

09.27

5min jump rope
Road oxygen debt 101:
30sec run / 30 sec jog x 3, 3min jog x 4

09.25

TBDL 350/5x3
Press 135/5x4
Pull-up 185/5x3

09.24

5min jump rope
2min run, 4min jog x 5
Kneeling ab wheel 3x10
Banded twists 2x10

09.23

TBDL 325/5x3
Press 125/5x3
Pull-up 175/5x3
Snatch 16kg x100 in under 5min

09.22

5min rope
30sec on/off x 3 then 3min rest x 4
HLR 3,4,5

09.20

15min GMB
TBDL 325/5x3
Press 125/5x4
Pull-up 175/5x4
7 burpees EMOMx7, 8 EMOM x 3.

09.17

Fobbit intervals
Every 3min 10 32kg swings followed by jump rope x 8

09.15

TBDL 325/5x3
Press 125/5x4
Pull-up 175/5x4
7 burpees EMOMx7, 8 burpees EMOMx3

09.14

GMB Elements #2 30min

09.13

5min rope
Ellipitcal, 12 push-ups or 12 hindu squat every 5min for 40min.

09.10

TBDL 390/3x3
Press 145/3x4
Pull-up 205/3x3
24kg swings 7/7x3 EMOM, 8/8x3 EMOM
24kg TGU 5min

All no problem, advancing maxes to 435 TBDL, press 165, pull-up 230

09.09

Started messing around with GMB Elements.

09.08

50min jog.

09.07

TBDL 365/3x3
Press 135/3x4
Pull-up 190/3x3
Burpees 7x7 EMOM, 3x8 EMOM.

09.04

TBDL 365/3x3
Press 135/3x4
Pull-up 190/3x3
24kg swing 7/7 EMOM 5min
24kg TGU 5min

09.02

5min jog, 3min run / 3min walk x 4, 5min jog home.
Some planks

09.01

TBDL 345/5x3
Press 130/5x4
Pull-up 180/5x3
7 burpees EMOM x 8, 8 burpees EMOM x 2