01.30

Treadmill jog 30min

01.29

Bench 95,125,145,165,185,145x5/5
Neck ext 5x16
Swing 5x16
HKR 5x11
Dips 5x11
Row 5x11

01.28

30min Fartlek run.

01.27

DL 155,205,245,285,315,245x5/5
Lung 5x20
Push-ups 5x15
Chin-ups 5x5
Ab wheel 5x10
Neck harness 5x10

01.23

25min run

01.22

Press 75,95,115,125,95x5/5
Swing 5x15
Dips 5x10
Rows 5x10
HLR 5x10
Neck ext 5x15
Airdyne Tabata - 70cal

01.21

30min jog with 8 sprints mixed in.

01.20

Squat 155,175,195,225,175x5/5
Lunge 5x10/10
Push-ups 5x15
Chin-ups 5x5
Ab wheel 5x10
Neck harness 5x10
48min

01.19

50min jog

01.17

Bench 95,115,135,155,175,135x5/5
Neck ext 4x19
Kb row 2x10, 30
Kb press 2x15, 2x10
FCT 2x10, 3x12
Airdyne tabata - 74

01.16

25min run

01.15

TBDL 155, 205, 225, 265, 295, 225x5/5
Neck harness 4x10
Chins 3x10, 6
Push-ups 3x18, 14
Lunge 3x10
Sit-ups 20

01.14

30min jog

01.13

Press 75, 95, 105, 115, 95x5/5
Neck ext 4x18
KB row 4x11
Dips 4x12,5
Ab wheel 4x13
Airdyne tabata - 68cal

01.12

35min treadmill jog

01.11

Squat 155,195,225,245,195x5/5
Neck harness 4x20
Chin-ups 3x9,11
KB Press 3x14,20
BSS 4x16 - 51min

01.10

35min treadmill jog

01.09

Bench 155, 135, 155, 175, 195, 155x5/5
Neck ext 5x17
KB row 2x10, 25
Push-ups 4x16
FCT 5x10 - 51min

01.07

Jumps 4x5
TBDL 155, 205, 265, 295, 335, 265x5/5
Chin-ups 3x9
KB press 3x13
BSS 3x15
Neck harness 3x19
Ring rows 2x15
Elevated push-ups from handles 30

01.04

Jumps 4x5
Press 75, 95, 105, 115, 135, 105x5/5
Chins 3x10
Dips 4x12,8
Ab wheel 5x12
Neck ext 5x16
KB row 3x10

01.02

30min jog with some sprints thrown in

01.01

Jumps 4x5
Squat 155, 185, 205, 235, 185x5/5
Chins 4x9, 7
Push-ups 5x16
GM 95x11/5
Neck harness 24x18/5