11.30

TBDL 395/3x3
Press 155/3x3
Pull-up 210/3x3
Solid but hard on all

11.29

35min of rope, air dyne, and elliptical

11.27

Circuit x 3, 0-30sec between exercises, 2-3min between series
Ring row, air squat, push-ups, lunges, crunches, 24kg swings - unbrokens sets - 24min.

11.25

TBDL 335/5x3
Press 135/5x3 - solid but not convincing
Pull-up 190/5x3
15min GMB

11.24

40min jog, a few sprints on inclines mixed in.

11.23

TBDL 355/5x3
Press 135/5x3
Pull-up 190/5x3
Curls, abs, calvz

11.22

Jog and sprint the hills (2) - 35min

11.21

Circuit 3 rounds, 0 to 90 sec rest between exercises, 2min between circuits.
20 ring rows, squats, push-ups, lunges, crunches, 24kg swings.

11.19

TBDL 330/3x5
Press 130/3x5
Pull-up 180/3x5

11.18

15min GMB

11.17

3min run / 3min jog x 5

11.15

TBDL 330/3x5
Press 130/3x5
Pull-up 180/3x5

11.12

TBDL 395/3x3
Press 155/3x3
Pull-up 210/3x3
All solid, TBDL could have been better. Going to Fighter using same maxes template next with some dedicated mobility days.

11.10

30min jog

11.09

30min rope, airdyne, elliptical circuit.

11.08

TBDL 375/3x3
Press 145/3x3
Pull-up 200/3x3

11.03

50min jog, same route.

11.02

50min jog.

11.01

TBDL 350/5x3
Press 135/5x3
Pull-ups 190/5x3
Burpees 8 EMOM x 10

Strong on all