04.26

"Fast and Furious"
3 pull-ups, 3/3 16kg swings, 3 clapping push-ups, 3 knee tucks, rest - repeat for 20min

13 rounds total. Increase to 4 reps and us a 24kg next time

04.25

C&P 125x5/4
TBDL 280x5/4
Pull-up BW+20x5/4
2min sit-ups

04.24

40min jog

04.23

C&P 105x5/5
TBDL 245x5/5
Pull-up BWx5/5
Neck harness
Curls
2min reverse crunches and crunches

04.20

ICT 4
5 burpees, 10 lunges, 15 hindu squats, 30-60sec rest x 5
5 pull-ups, 10 power overs, 5 resistance band high pulls x 5

17min or so

04.19

C&P 105x5/5
TBDL 245x5/5
Pull-up BWx5/5
Neck flexation and calves between sets
2min V-ups

04.18

EIT #2
5 burpees, 50m sprint, 5 push-ups, 50m run back, repeat for 15min.

04.17

C&P 105x5/3
TBDL 245x5/3
Pull-up BWx5/3
2min leg raises

04.10

Press 135x5,145x5
TBDL 245x5,255x5
Pull-up BWx5,BW+5x5
Neck wrap between sets
1min reverse crunches, 1min crunches
12 burpees, 24 push-ups, 36 squats, 400m

Do clean and presses instead.

Takes about 3min to make it to the park

04.04

12 ~80m sprints, walk back between.

04.03

C&P 135x1,2,3 140x1,2,3 145x1,2,5
Neutral grip chins sets of 4 between sets
Neck flexation sets of 12 between
TBDL 245x3/6
Dips 6 between TBDL
2min v-up