09.30

30min jog

09.28

A8 + Jumps 5x3
NGCU 5x7
BSS 5x14
Neck ext 20x21/5
Bench 95x5, 125x5, 145x5, 165x13
NGCU 3x4

09.27

AM: 25min jog
PM: Airdyne 4x4

09.26

A8, Jumps 4x3
Chin-ups 5x8
Dips 5x9
Neck ext 10x20/5
TBDL 155x5, 205x5, 245x5, 275x12
Chin-ups 3x4

09.25

25min jog

09.24

A8 + Jx3x5 - 13
Pull-ups 5x6
BSS 5x14
Neck harness 5x21 - 28
Press 65x5, 85x5, 95x5, 115x12
Pull-ups 5x4 - 37min

09.23

AM: 26min jog
PM: Core circuit 3x10 - like last time
Airdyne 4x4

09.22

A8, Jumps 3x6 - 14min
Neutral grip chin-ups 5x7
Push-ups 5x15
Neck ext 10x22/5 - 13min
Squat 155x5, 195x5, 215x5, 245x8
Neutral grip chin-ups 3x3 - 10min

09.20

AM: 18min jog - foot feeling good
PM:
FCT 10x10/3
Ab wheel 3x10
Swing 32kgx10/3
Airdyne 4x4

09.19

A8 + Jumps 6x3 - 15
Chin-ups 5x7
BSS 5x14
Neck harness 20x21/5 - 15
Bench 135x3, 145x5, 165x3, 185x8
Chin-ups 3x3 - 8

09.18

15min jog - foot feels good

09.17

A8 + Jumps 6x3 - 15min
Pull-ups 5x6
Dips 5x8
Neck ext 10x22/5 - 28
TBDL 155x5, 245x5, 275x3, 305x8
Pull-ups 3x3 - 37min

Later:
FCT 10x10/3
Abwheel 3x10
Swing 32kgx10/3

09.16

Treadmill walking and jump rope warm up
4min on, 3min off Airdyne - 314cal trying to stay at or above 70rpm

09.15

A8 + Jumps 5x3 - 15
Neutral grip chin-up 5x6
BSS 5x13
Neck harness 20x20/5 - 28min
Press 95x5, 115x3, 125x8
Neutral grip chin-up 2x3 - 37min
GM 95x8/3
Ab wheel 3x11 - 42min

09.13

Agile 8, Jumps 6x3 - 13:30
Chin-ups 4, 5x7
Push-ups 6, 5x14
Neck ext 20x22/5 - 27
Squat 155x5, 195x5, 215x5
Chin-ups 2x3 - 34min

09.12

35min incline treadmill walk - zone 2ish

09.11

A8 + Jumps 5x3 - 16min
Pull-ups 3, 5x6
BSS 6, 5x13
Neck harness 20x21/5 - 31min
Bench 95x5, 125x5, 145x5, 165x5
Pull-ups 4x3 - 37min
Ab wheel 5x10
Swing 24kgx10/5 - 47min

Afternoon:
Airdyne 4x4 - 316cal

09.09

Agile 8 + Jump 4x3 - 17min
Neutral grip pull-ups 3, 5x6
Dips 4, 5x7
Neck ext 10x20/5 - 13min
TBDL 155x5, 205x5, 245x5, 275x5
Neutral grip pull-ups 3x3 - 8min
Airdyne tabata 83cal - PB

09.08

Maxwell daily dozen
30min Airdyne zone 2
Getting over some Metatarsalgia for the past few weeks. Feeling good but going to wait for it to be completely gone before jogging on it

09.07

Agile 8 + Jumps/Throws 7x3 - 14min
Chin-ups 5x7
BSS 5x13
Neck harness 20x20/5 - 14min
Press 65x5, 85x5, 95x5, 115x9
Chin-ups 3x3 - 11min
GM 95x8/3
Ab wheel 3x10 6min

09.06

Agil 8
FCT 10x10/5
Swing 24kgx10/5
Airdyne 4x4 - 69rpm min - 314cal

09.05

Agile 8, Jumps/throws 5x3
Pull-ups 3, 5x6
Push-ups 5, 5x14
Neck ext. 5x20
Squat 155x5, 175x4, 205x3, 225x12
Puhs-ups 3x3

09.04

Maxwell Daily Dozen
30min Airdyne @60rpm

09.03

Agile 8, Jumps 5x3 - 14min
Neutral grip pull-ups 5x6
BSS 5x12
Neck harness 5x20 - 28min
Bench 135x5, 155x3, 175x10
Neutral grip pull-ups 2x3, 4, 5 - 35min

09.01

Agile 8
Jumps 4x3 - 15min
Dips 5x7
Chin-ups 5x6
Neck ext 5x20 - 27min
TBDL 155x5, 225x3, 255x3, 285x10
Chin-ups 3x3 - 36min
Push-ups 3x10
Chin-ups 3x6 - 43min

08.31

Agile 8
Jumps / throws 5x3 - 14min
Pull-ups 5x5
BSS 11x5
Neck harness 5x20 - 27min
Press 65x5, 95x5, 105x5, 115x8
Pull-ups 3x3 - 33min
Press 125x3
Pull-ups 2x6 - 39min