12.30

C&P 125x3x2
Bent row 125x3x2
FSQ 185x3x2
15min airdyne

12.29

450m run, 4min rest x 4

Supposed to run 600m on this one which is roughly eight lengths of the field I was running this morning

12.28

Fsq 185x3x2
C&p 125x3x2
Bent row 125x3x2

12.27

Circuit x 3

Burpees 30sec (6-8)

Dips 30sec (6)

Burpees 30sec

Squats 30sec

Burpees 30sec

Plank 30sec

Rest 1min

Replace dips with pull-ups and plank with chinnies

12.26

C&P 125x3x2
Bent row 125x3x2
FSQ 185x3x2

12.24

Jog 30min, Airdyne 15min

12.23

Farmers
FSQ 165x3x3
C&P 115x3x3
Bent row 115x3x3

12.21

Farmers
C&P 115x3x3
Bent row 115x3x3
FSQ 165x3x3

12.20

10 24kg swings

10 burpees

1min rest

5 rounds

12.19

Farmers
FSQ 165x3x3
C&P 115x3x3
Bent row 115x3x3

12.17

Farmers
C&P 105x5x3
Bent row 105x5x3
FSQ 145x5x3

12.15

Farmers
FSQ 145x5x3
C&P 105x5x3
Bent row 105x5x3
5min jog

12.14

6 Burpees, 100m sprint, 5, 100m sprint ... 1, 100m sprint 3:45
5-10min jog after

12.13

Farmers
C&P 105x5x3
Bent row 105x5x3
FSQ 145x5x3

12.09

FSQ 175x3x3
C&P 125x3x3
Bent-row 125x3x3

12.08

200m x 3 with 30sec breaks, 3min rest and repeat.

12.07

Farmers
C&P 125x3x3
Bent row 125x3x3
FSQ 175x3x3

12.06

Jog 43min.

12.05

Farmers
Fsq 175x3x3
C&p 125x3x3
Bent row 125x3x3
Ab wheel 3x12

12.03

Farmers
C&P 105x5x3
Bent row 105x5x3
FSQ 155x5x3

12.01

FSQ 155x5x3
C&P 105x5x3
Bent row 105x5x3
Circuit 5,4,3,2,1 reps:

Pull-up

Burpees

Squat Jump

Clapping Push-ups

4:45