06.29

Squat 225x5/5
Pull-up BWx5/5
Bench 155x5/5

06.28

43min elliptical and jump rope mixed in.

06.27

35min jog

06.26

Squat 205x5/4
Pull-up BWx5/4
Bench 155x5/5

06.24

Squat 155x5, 205x5/4
Pull-up BWx5/3
Bench 155x5/4

06.23

Jog to hill, 6 hill sprints, jog home.

06.22

Time to switch it up going 40/20 for a bit
TBDL 155x5, 245x3, 335x41 reps in 20min
Abwheel and Neck 3x10

06.21

Run 10min, walk 2min x 3

06.20

Squat 155x5, 245x3, 295x1,2,3,1,2,3
Pull-up BWx3, BW+15x1,2,3,1,2,3
Bench 155x4, 205x1,2,3,1,2,3
HLR 3x5
Airdyne 15on, 1min off x 6
Ladder format takes about the same time as before.

06.19

40min jog.

06.17

Squat 155x5, 245x3, 295x3,4,5
Pull-ups BWx3, BW+15x3,4,5
Bench 155x4, 205x3,4,5
HLR 4,5,6
16kg KB row 21, step-ups 21/21, KB bench 21, swing 21/21, band rotations 21/21

06.16

Jog to hill, 6 hill sprints, jog home.

06.15

Squat 155x5, 245x3, 295x3,4,4
Pull-up BWx2, BW+15x3,3,4
Bench 155x4, 205x3,4,4
HLR 4,5,5
Airdyne 30sec on/off x 6

06.14

30min elliptical
Airdyne 2min on 2min off x 3

06.13

Squat 155x5, 245x3, 295x3,4,4
Pull-ups BWx2, BW+15x3,4,4
Bench 155x4, 205x3,4,4
HLR 4,5,5
KB row 20, Step-ups 20, KB bench 20, KB swing 20/20, band rotations 20/20.

06.12

40min easy elliptical

06.10

Squat 155x5, 245x3, 295x3,4,4
Pull-up BWx2, BW+15x3,3,4
Bench 155x4, 205x3,4,4
HLR 4,5,5
Airdyne 15sec on, 1min off x 6

06.09

5min rope, 30min elliptical, 2min all out airdyne 45cal

06.08

Squat 155x5, 245x3, 295x3,3,4
Pull-ups BWx3, BW+15x3,3,4
Bench 155x4, 205x3,3,4
HLR 4,4,5
Ring row 30, Hindu squat 30, push-up 30, 24kg swing 15/15, band rotations 15/15 1min between.

06.07

Jump rope and agility ladder warm up
Airdyne 2min on/off x 4, trying to keep above 70rpm
Band rotations 3x15
Elliptical 30min zone 2

06.06

Squat 155x5, 245x3, 295x3,3,4
Pull-ups BWx3, BW+15x3,3,4
Bench 155x4, 205x3,3,4
HLR 4,4,5
Airdyne 30/30sec on/off x 5

6.04

53.5 min jog.

06.03

Squat 155x5, 245x3, 295x3,3,4
Pull-ups BWx3, BW+15x3,3,4
Bench 155x4, 205x3,3,4
HLR 4,4,5
Ring rows 36, Hindu squat 36, Push-ups 36, 24kg swing 18/18, band rotations 18/18

06.02

Tempo run 10min on, 2min off x 3

06.01

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 295x3x3
Pull-up BWx2, BW+15x3x3
Bench 155x4, 205x3x3
HLR 3x4
2min airdyne 73+rpm

05.31

Jump rope warm up
Airdyne 15sec on, 1min off x5
Elliptical 30min ~130bpm