06.30

One arm ring row 6,7,8,7,6
Airborne lunge 5,6,7,8,9

06.26

Jump rope 3min on 55sec off x 6

06.25

Airborne lunge 4x5, 8
Ring push-up 3x10
Incline one arm push up 2x10
Neck harness 3x12-15
Snatch 10,9,3x8

06.24

Jump rope 6 x 3min on, 55sec off

06.23

Incline OAPU 3x10
Ring push-up 2x10
One are ring row 5x6
Neck wrap 2x12, 2x15
Shuttle run 4x6 on the minute

06.19

One arm row 5, 4x6
Airborne lunge 5x5
OALC 6,5,4x3

06.17

Jump rope 3min on 1min off x 6

06.16

Bulgarians 5x10 - move up
Incline OAPU 2x9,10
Paused ring PU 2x10
Neck wrap 2x15,2x10
Snatch 10,9,8,8,8 30sec rest - repeat

06.13

Ring push ups 3x10
Incline one arm push up 8,9
One arm row 2x5, 3x6
Neck harness 3x15
Shuttle run 4x5

06.12

Jump rope 3min on 1 off x 8

06.11

One arm row - 3x5, 2x6
Baby break
Bulgarians 5x10

06.09

Bulgarians 9,10x4
Decline ring push-up 8,9,10
Incline OAPU 8,9
Neck wrap 4x15
Snatch 10,9,8,7,7 - 30sec rest

06.06

Jump rope 3min on 1 off x 3

06.05

Incline OAPU 7,8,9
Decline ring push-up 8,9
OAR 5,6,7,6,5 - handle diaphram level
Shuttle run 4x5 on the minute

06.04

Jump rope 3min on 1 off x 3

06.03

Body row 5x10 - handles crotch level
Bulgarians 8,9,10x3
OALC 6,5,4,3x2

06.01

Bulgarians 7,8,9,10,10
Incline OAPU 7,8,9
Paused decline ring push-ups 10,10
Neck wrap 2x20
Snatch 10,9,8,7,6 30sec rest