01.30

Squat 155,175,205,235,265,205x5/5
KB Row 5x14
Dips 5x13 - 38min with warm-up
Put stuff away for a few
Airdyne 10s @95+ rpm EMOM x 10

01.29

1.97 mi, 18:20, 9:18 /mi

01.28

Press 65,85,105,120,135,105x5/5
GM 5x12
KBR 5x13

01.27

Jog to hill, 6 hill sprints, Jog home

01.26

DL 150,170,195,220,250,195x5/5
Chins 5x7
Dips 5x12 - 28min

01.25

Jog 3.16 mi, 36:12, 11:26

01.24

Jog 1.55 mi, 16:28, 10:37 /mi

01.23

Bench 115,135,150,170,190,150x5/5
Ab wheel 5x12
BSS 5x12
Airdyne 20s every 2min x 5

01.22

Jog 3.22 mi, 34:03, 10:34 /mi

01.21

Squat 155,175,195,220,250,195x5/5
Rows 5x12
Dips 5x12

01.20

Jog to hill, 5 hill sprints, Jog around about 1.75mi total

01.19

Press 65,75,95,110,125,95x5/5
GM 5x11
KB Row 5x12
Airdyne 10sec up to 90rpm EMOMx10

01.18

Jog 3.65 mi, 39:11, 10:44 /m

01.17

Jog to hill 5 hill sprints, jog home, 1.5 jog with the dog.

01.16

DL 155,165,180,210,235x5,180x5/5
Chins 5x6
Dips 5x11

01.15

Jog 2.92 mi, 30:20, 10:21 /mi

01.14

Bench 95,115,140,160,180x5,140x5/5
Chins 10x3
BSS 5x11
Ab wheel 5x11

01.13

Jog 1.96 mi, 21:13, 10:48 /mi

01.11

Squat 155,175,180,210,235,180x5/5
KB row 5x11
Dips 5x11
Airdyne sprints 20sec, every 2min x 5

01.04

Squat 155,175,195,220,250,195x5/5
Dips 5x11
KB row 5x11
Airdyne sprints 20s every 2min 95rpm minimum x 6

01.03

Treadmill 4.00 mi, 45:11, 11:18/mi

01.02

Press 65,75,95,110,125x5,95/5x5
GM 5x10
Ab wheel 5x10
Chins 10x3
Airdyne sprints 6

12.31

DL 155,175,180,210,235,180x5/5
Dips 5x10
Chins 5x6

12.30

Treadmill 3.02 mi, 35:50, 11:52 /mi