10.31

Farmer's walk
C&P 115x5x4
Pull-ups 3x5
FSQ 155x5x4
HLR 2x3

10.20

Farmers
Fsq 165x5x4
Pull up 5x5
C&p 125x5x4
38min

10.19

600m,3-5min rest x6

Gasser

10.18

Farmers
C&p 125x5x4
Pull up 5x5
Fsq 165x5x4
38min

10.15

Jog 59min.

10.14

Tempo run attempt 2.9 miles / 27min.

10.13

Farmers walk
Front Squat 155x5x4
Pull-ups 4x5
Clean and press 115x5x4
35min

10.11

Sprint 70m, 10 burpees, repeat with 9,8...1 - 10min or so.

10.10

Farmers
C&p 115x5x3
Pu 5x5
Fsq 155x5x3
30min

10.08

Jog 1:06

10.06

Body row, lunge, push-up, hindu squat, 24kg kb swing, bicycle crunch: 2x50, 30-120sec between exercises. 36 Rows and 41 push-ups before breaking set.

10.05

Jog 47min.

10.04

Jog 46min.

10.03

Body row, lunge, push-up, hindu squat, 24kg kb swing, bicycle crunch: 3x50, 30-120sec between exercises. 1:01 time - 35 Rows and 40 push-ups before breaking set.

10.01

Jog 1:20

09.29

Body row, lunge, push-up, hindu squat, 24kg kb swing, bicycle crunch: 1x50, 30-120sec between exercises.