11.30

Shrimps 3x7,6,10
Elevated oapu 3x6
Ring dips 5,9
Neck wrap 4x12
Swings 13,12,11,2x10

11.28

Oarr 2x7,2x6,9
15min jump rope
Sit-ups 2x15 between rope

11.27

Shrimps 2x7,2x6,10 - much easier when its light out and I've been awake awhile
Ring dips 2x6,5
Elevated oapu 5,9
Neck harness 3x10
Swings 32kg 2x12,11,2x10 every 1:30

11.26

OAPU 5, 2x6
Ring dip 5,8
OARR 7,4x6
Neck wrap 4x10
Shuttle run x6 on the minute

11.24

One arm ring row 4x6,8
Shrimps 7,3x6,10
Neck harness 3x10
Swings 32kg 12,12,3x10 every 1:30

11.22

Oarr 3x6,5,8
Shrimps 4x6,9
Ring dips 6,2x5
Elevated OAPU 5,8

11.21

Ring dips 6, 2x5
Elevated OAPU 6,8
Jump rope 15min

11.20

One arm ring rows 2x6, 2x5, 10
Shrimps 3x6, 5, 9
Neck wrap 4x10
Snatch 12,10,8,6,4 starting every 2min

11.14

One arm ring row 6, 3x5, 9
Shrimps 2x6, 2x5, 9
Oapu 6, 2x5
Ring dips 5,8

11.11

Daily dozen with jump rope breaks
32kg swing 12, 10x4 every 1:30

11.10

One arm ring row 4x5,8
Shrimp to yoga block 6,3x5,8
Ring dips 3x5
One arm push up on 3rd step 5,7

11.07

Jump rope 4min on 30sec off x 5
Kneeling ab wheel 3x12

11.06

A bit of a lay off after business and sickness. Starting back with Armor of War template

Shrimps 4x5,8
OAPU on the 3rd step 3x5
Ring dips 5,7
Neck wrap 4 sets
Swings 32kg 5x10 - 4:30