12.31

40min jog

12.30

Jumps 4x5
Bench 95, 125, 145, 165, 185, 145x5/5
Chins 5x8
BSS 5x15
KBP 16kgx12/5
Neck ext 25x15/5
Airdyne Tabata

12.27

Jump 4x5
TBDL 155, 205, 245, 285, 315, 245x5/5
Chins 4x7, 6, 1
Elevated push-ups 5x14
FCT 25x13/5
Neck harness 25x17/5

12.26

33min treamill jog

12.25

Jumps 4x5
Press 65, 95, 115, 125, 95x5/5
Neutral grip chins 5x7
BSS 5x14
Dips 5x11
Neck ext 5x14
KB row 32kgx15
Airdyne Tabata

12.24

30min treadmill run

12.23

Jump 4x5
Squat 155, 175, 195, 225, 175x5/5
Pull-ups 4x6,7
Decline push-ups 4x12,20
GM 95x10/4, 12
Neck harness 25x16/5
KB Row 32kgx25

12.20

40min treadmill jog

12.18

Jumps 4x5
Bench 95, 115, 135, 155, 175, 135x5/5
Chin-ups 5x6
BSS 5x13
KB Press 16kgx11/4, 12
Ab wheel 5x12
Neck harness 25x15/5
KB Row 32kgx15
Airdyne Tabata

12.17

40min treadmill run

12.16

Jumps 4x5
TBDL 155, 205, 225, 265, 295, 225x5x5
Neutral grip chins 6x5, 5x4
KB press 16kgx10/5
Neck ext 25x13/15
FCT 25x10/5
Swing 32kgx12/5 - 57min

12.13

Jumps 4x5
Press 65, 95, 105, 115, 95x5/5
Pull-ups 11x5, 6
BSS 4x12, 15
Neck harness 4x15, 20
Dips 4x10, 15
Airdyne tabata - 72cal - 59min.

12.12

30min jog with 6 springs mixed in.

12.11

Jumps 5x5 - 16m
Squat 155, 175, 205, 225, 255x5 - 28m
NGCU 10x3
Push-ups 3x10
GM 95 3x10
LHS 3x10 - 41m

12.10

30min jog

12.09

Jumps 4x5
Bench 115x5, 135x5, 155x5, 175x5, 195x5
Chin-ups 10x3
BSS 3x10
KB Press 16kg 3x10

12.07

35min treadmill jog

12.06

Jumps 4x5 - 15min
TBDL 155x5, 235x5, 265x5, 295x5, 325x5 - 25min
Press 95x5, 105x5, 125x5, 135x5 - 32min
Pull-ups 10x3
Push-ups 3x10
GM 95x10/3
Ab wheel 3x10 - 44min

12.05

35min jog

12.04

Jumps 5x5
Neutral grip chin-ups 10x6
Push-ups 5x14
Neck ext 25x14/5
Squat 155x5, 195x5, 215x5 245x10

12.02

33min jog.

12.01

Jumps 5x4
Pull-ups 10x5, 2x3
BSS 16kgx11/5
Neck harness 24x13/5 - 32min
Bench 95x5, 125x5, 145x5, 165x3, 185x10 - 44min
Airdyne Tabata - 74cal

11.29

35min treadmill jog