10.30

KB C&P 32kgx1-4x3 - repeat
Pull-ups 7,6,5,5,4
Neck wrap 4 sets

10.28

KB C&P 32kgx1-3x4
Pull-ups 7,6,5,4,4

10.24

Jump rope 4min on 50se off x 5
Pull-ups on breaks 7,6,5,4,3

10.23

KB C&P 32kgx5x1-2
Pull-ups 6,6,5,4,3
Neck wrap 4 sets
Swings 12,12,10,10,8 every 90sec

10.21

Rope 4min, 50sec pull-up breaks x 5
Pull-ups 6,5,5,4,3

10.20

KB C&P 32kgx5x1-3
Pull-ups 6,5,5,4,3

10.18

KB C&P 32kg x5x1-2
Pull-ups 6,5,4,4,3
Neck harness 3 sets
SWing 24kgx12,12,10,8,8

10.17

Rope 4min on 55sec breaks x 5
Pull-ups 6,5,4,3,3 on breaks

10.16

Kb c&p 32kgx5x1
Pull-up 6,5,4,3,2
Neck wrap 4 sets
Swing 24kg 12,12,10,8,6
Pistols GTG

10.13

KB C&P 32kg x 4 x 1-3
Pull-ups 6,5,5,4,3
Pistols GTG

10.10

Rope 4min on 1min off x 5
Pull-ups 6,5,4,4,3 on rope breaks
Ab wheel 3x10

10.09

KB C&P 32kgx1-2x4
Pull-ups 6,5,4,3,3
Neck wrap 2 sets
Swings 24kgx12,12,10,8,6
Some rebounding and tuck levers

10.07

Pull-ups 6,5,4,3,2
KB C&P 32kgx4x1
Farmer's walk 3 laps x2
Rebounding for a few minutes

10.05

KB C&P 32kgx1,2,3x3
Pull-ups 5,5,4,3,2
Swings 12,10,10,8,6 ever 1:30
Rebounding for a few minutes
Pistols GTG

10.04

Pull-ups 5,4,4,3,2
Pistols GTG

10.03

Pull-up 5,4,4,3,2
C&P 3x1,2
Pistols GTG
Swings 12,10,10,8,6

10.02

Pull-ups 5,4,3,2,2
JM and stretching

10.01

Pull-ups 5,4,3,2,1
KB C&P 32kg x1,1,1
Neck wrap 4sets
Swings 24kg 12,10,8,8,6
A few tuck levers