12.31

TBDL 310/5x4
Press 130/5x4
Pull-ups 200/5x4
Neck, abs, calves, curls

12.30

GC3
30sec each, 4x through:

Burpees

Dips

Burpees

Squats

Burpees

24kg swings

1min rest

12.28

TBDL 310/5x4
Press 130/5x4
Pull-ups 200/5x4
Neck, abs, calves, curls

12.27

HIC 14 Meat Eater 2
10 24kg swings, 10 burpees, 1min rest
10 rounds - 19:12

Went through at a steady pace. Ease into 32kg swings

12.25

TBDL 310/5x4
Press 130/5x4
Pull-ups 200/5x4
Neck, abs, calves, curls

12.24

HIC 9 Fobbit intervals
2min rope, 10 32kg swings x 10

12.23

TBDL 270/5x4
Press 115/5x4
Pull-up BW/5x4
Neck, abs, curls and calves

12.22

4.9 mile jog

12.21

TBDL 270/5x4
Press 115/5x4
Pull-up BW/5x4

12.20

GC2
Descending sets from 10 to 1 of:
Ring rows
Burpees
Squat jumps
Clapping push-ups

12.18

TBDL 270/5x4
Press 115/5x4
Pull-up BW/5x4
Neck, abs, calves, curls

12.17

Alternating rope and airdyne for 30min ~ 140hr

12.16

TBDL 365/2x4
Press 155/2x4
WPU 235(BW+24kg)/2x4

End of cycle

12.14

TBDL 365/2x4
Press 155/2x4
WPU 235/2x4 (BW+24kg)

12.13

HIC 11 Oxygen debt 101 - Easy week
30sec run / 30sec walk x 3, rest 3min x 3

12.12

TBDL 365/2x4
Press 155/2x4
WPU 235/2x4 (BW+24kg)

12.11

30min elliptical

12.10

TBDL 325x3/4
Press 135x3/4
Pull-up 210x3/4
Neck, abs, calves, curls

12.09

GC1
3min burpees, 3min rest, 2min burpess, 2min rest, 1min burpees, 1min rest x 2

12.07

TBDL 325x3/4
Press 135x3/4
Pull-up 210x3/4
Neck, abs, calves, curls

12.06

50min jog.

12.05

TBDL 325x3/4
Press 135x3/4
Pull-up 210x3/4

12.04

Devil's Trinity HIC 24
1min 16kg swing, 1min burpees, 1min shadow boxing, 1min rest x 5

Do all 1 arm swings next time

12.03

TBDL 285x5/4
Press 120x5/4
Pull-up 185x5/4
Neck, abs, calves, curls

12.02

HIC 9 Fobbit Intervals
Jump rope 2min, 20 24kg swings x 8

Move to 10 32kg swings