07.30

Indoor power intervals - 2min @74rpm+ airdyne, 4min off x 5

07.29

Circuit:
Ring rows 2x60 - 2nd set broken
Squats 2x60 - 2nd set broken
Push-ups 3x50 - 1, 2 broken
Reverse lunge 2x60
Crunch 2x60
Swing 24kg 2x60
30-120sec between exercises, 2min between circuits - 35:26

07.28

Jog 1:11

07.27

Circuit:
Ring rows 3x55 - 2 and 3 set broken
Squats 3x55 - 3rd set broken
Push-ups 3x50 - 1, 2, and 3 broken
Reverse lunge 3x50 - 3rd set broken
Crunch 3x50
Swing 24kg 3x50 - 3rd set broken
30-120sec between exercises, 2min between circuits - 57:44

07.26

45min rope, airdyne, elliptical x 2

07.25

Circuit:
Ring rows 3x50 - 2 and 3 set broken
Squats 3x50
Push-ups 3x50 - 2 and 3 broken
Reverse lunge 3x50
Crunch 3x50
Swing 24kg 3x50
30-120sec between exercises, 2min between circuits - 51:45

07.23

HIC 16 - Standard Issue Hills
5 30sec hill sprints, walk down, rest 1min repeat

07.22

Circuit:
Ring rows 2x50 - 2nd set broken
Squats 2x50
Push-ups 2x50 - 2nd set broken
Reverse lunge 2x50
Crunch 2x50
Swing 24kg 2x50
30-120sec between exercises, 2min between circuits - 32:14

07.21

1:12 jog.

07.20

Circuit:
Ring rows 3x45 - 3rd set broken
Squats 3x45
Push-ups 3x45 - 2nd and 3rd set broken
Reverse lunge 3x45
Crunch/Reverse crunch 3x45
Swing 24kg 3x45
30-120sec between exercises, 2min between circuits - 46:30

07.18

30min of cycling through jump rope / airdyne / elliptical

07.17

Circuit:
Ring rows 3x40
Squats 3x40
Push-ups 3x40
Reverse lunge 3x40
Crunch/Reverse crunch 3x40
Swing 24kg 3x40
30-120sec between exercises, 2min between circuits, 3rd set broken on rows and push-ups - 40:47

07.16

Power Intervals:
2min run, 4min walk x 5

07.15

Circuit:
Ring rows 2x40
Squats 2x40
Push-ups 2x40
Reverse lunge 2x40
Crunch/Reverse crunch 2x40
Swing 24kg 2x40
30-120sec between exercises, 2min between circuits - 26:30

07.14

Jog 1:13

07.13

Circuit:
Ring rows 3x35
Squats 3x35
Push-ups 3x35
Reverse lunge 3x35
Crunch/Reverse crunch 3x35
Swing 24kg 3x35
30-120sec between exercises, 2min between circuits - 36:50

07.10

Jog 1:09

07.09

Circuit: 30 of each, 30-90sec between exercises, 2-3min between rounds x 3
Ring rows, Squats, Push-ups, Reverse Lunge, Crunches/Leg Raise, 24kg swings
33:10
Neck harness

07.08

1:09 jog.

07.07

Meat Eater 2:
5/5 24kg swings, 10 burpees, 1min rest x 10 - 19:16
HLR 3x8 and neck

07.06

50min jog.

07.04

TBDL 375/3x5 - hard
Press 140/3x5 - hard
Pull-ups BW+16kg/3x5

07.03

35min circuit of jump rope, Airdyne, and elliptical.

07.02

1:08 jog.

07.01

TBDL 375/3x5
Press 140/3x5
Pull-up BW+16kg/3x5 - hard