02.28

45min elliptical

02.27

Airdyne - 2min hard, 4min easy x 5

Rpm's between 65 and 70

Neck and ab work

02.26

TBDL 295x5x3
Press 120x5x3
Neutral grip chin-ups BW+20x5x3

02.25

40min slow and low jog

02.22

TBDL 285x5x3
Press 115x5x3
Neutral grip chin-up BW+15x5x3

02.20

1.3 mile run ~ 12min.

02.19

TBDL 275x5x3
Press 110x5x3
Neutral grip chin-up 10x5x3
Neck and abs

02.18

2min rope, 30sec 16kg swings, repeat for 20min.

02.15

TBDL 265x5x3
Press 105x5x3
Neutral grip chin-up 10x5x3
Neck and abs

02.14

45min elliptical

02.13

Circuit x 3

5 burpees

3min airdyne @ 60rpm

5 burpees

90sec aidyne @ 65rpm

3min rest

02.12

TBDL 255x5x3
Press 100x5x3
Neutral grip chin-up 3x5

02.11

Circuit x 3:

1min 16kg swings (35)

3min airdyne (65 rpm)

3min rest
Neck and abs

02.08

3min jump rope
HLR x 3
TBDL 245x5x3
Press 95x5x3
Neutral grip chin-up 3x5

Slow circuit, 1-2min between sets

Neck and 2x10 curl-ups
3min jump rope

02.07

50min jog.

02.06

Circuit x 2

Ring rows x 50

Reverse lunges x 50

Push-ups x 50

Squats x 50

Crunches / Reverse crunches x 50

Swings 16kg x 50
30-120sec between exercises, 2min between circuits.

02.05

50min elliptical

02.04

1hr elliptical.

02.02

Circuit x 3

Ring rows x 50

Reverse lunges x 50

Push-ups x 50

Squats x 50

Crunches / Reverse crunches x 50

Swings 16kg x 50
30-120sec between exercises, 2min between circuits.