09.30

5 pull-ups, 5 dips
20min walk
5 pull-ups, 5 dips

09.29

Chin/dip ladder 1-5
30min walk
Chin/dip ladder 1-5

09.25

5 pull-ups, 8 dips
30min very slow walk
5 pull-ups, 8 dips x 2

Small incision in a bad area I need to be careful with

09.22

Pull-up 3x5 various grips 16kgx1-2x2
Goblet squat 16kgx5 24kgx5
Press 16kgx5 24kgx3 32kgx5 max
Neck wrap 70reps
Pistol 12/12 max
Swing 32x2x5 2x10
Front tuck lever

09.12

Pu 5 16x3 24kg x1 1 1 5
Press 24x5x2 32x1,2,3 24x5
Pistol 2x4 16x1,1,1 4
Swing 10/10x5 every 1:00

09.21

5 pull-ups, 5 OAPU, 5 pistols
30min jog
2x5 pull-ups, 2x5 OAPU, 2x5 pistols

09.09

Pull up 6 16kgx2 2 2 2
Oapu 4 4 4 4 4
Pistol 5 24kgx1 1 1 5
Hlr 5 5
Neck wrap 70reps
Swing 32kg 5x5/5 every 1min

09.08

Jog 30min
Pull-ups 2x6
KB Press 24kgx5x2
Pistols 3x4

09.03

Wpu 24x1x6
Pistol 16x3x3
Swing 32x5/5x5
Hlr 2x5
Push up 50 reps
Farmers 4 laps

09.02

8 70m sprints
Pull-ups 2x5
OAPU 3x3

09.01

Farmer's walk 4 laps
Pull-ups 16kgx3x3
KB Press 16kgx5, 24kgx3, 32kgx2
Pistols 5, 16kgx3, 24kgx1
Neck harness 60 reps
Swing 10/10x5 every 1:00

08.31

OAPU 2x5
Pull-ups 2x5
Pistols 3x3
Jog 30min