08.27

Pull-ups 5, OAPU 3
Sprints 70m x8
OAPU 3, Pull-ups 5

08.26

Pull-ups 5, 16kgx3, 24kgx1,1
OAPU 2x5
HLR 2x5
Pistol 5, 16kgx1,2
Neck wrap 70 reps Swing 24kgx5x10/10 every 1:05

08.25

Jog 30min

08.20

8 70m sprints

08.19

The ladder 1-2,1-3,1-2,1-3
Neck harness 50reps
Swings 5x10/10 every 1:05

08.18

30min jog
Waiters walk 24kg

08.17

Ladder 1-2x3, 1-3
Swing 32kg 5x10
Neck wrap 60 reps

08.15

30min jog
Farmer's walk

08.14

The ladder 1-2x4
Neck harness 50reps
Swings 24kg 10/10x5 every 1:05

08.13

Sprints 70m x 7
Farmer walk 5 laps

08.11

WCU, OAPU, HLR, Pistol ladders 1-3x3,1
Tabata 24kg swings 6 sets - new and not bad

08.10

30min jog.

08.09

WPU, OAPU, HLR, Pistol ladders 3x1-3 with set of 5 32kg swings on every rung - about 22min
Farmer's walk 4 trips

08.07

Weighted pull-up, OAPU, HLR, Pistol ladders 1-3,1-2,1-3,1-2
Waiter walk 24kg 4 trips

08.06

70m sprint x6
Swing 32kg 5x10 Neck harness 50 reps

08.05

40 dips and 40 body rows in 5min
Farmer's walk 4 laps

08.04

Weighted Pull-up, OAPU, HLR, Pistol Ladder 1-3x2 1-2x2
Neck wrap 2x16, 2x17
Swing 24kgx5x10/10 every 1:10 go up

08.03

Jog 30min
Farmer's walk 4 trips

08.01

Jump rope for warm ups
Swing 24kg x5x10 every 1:10