10.30

Circuit 3x though, minimal rest between sets:
Ring rows x 30
Squats x 30
Push-ups x 30
Lunges x 30
Crunches x 30
24kg swings x 30 2min rest

10.29

1:05 jog

10.28

TBDL 400/3x3@9
WPU 210/3x3@9
Press 155/3x3@9

10.26

Alternating elliptical, airdyne, rope for 45min.

10.25

TBDL 400/3x3@9
WPU BW+16kg/3x3@8
Press 155/3x3@9
Alternating elliptical, airdyne, and rope for 30min

10.23

1:05 jog

10.22

SE Circuit x 3, 0-90sec between exercises, 2min between series
Pull-ups x 8
Squats x 20
Push-ups x 20
Lunges x 20
Crunches x 20
24kg swings x 20

30min of elliptical, airdyne, and rope

10.21

10 hill sprints - 30sec, walk down, under 1min rest, repeat

10.20

TBDL 355/5x3
WPU 190/5x3
Press 135/5x3

10.19

45min jog

10.18

TBDL 355/5x3
WPU 190/5x3
Press 135/5x3

10.16

45min jog

10.15

Circuit x 3:
10 Dips
10 16kg Goblet squats
4 Neutral grip pull-ups
5/5 Bulgarian split squats
10 Curl ups
10 24kg swings

up to 90sec between exercies, 2min between sets

10.14

40min jog

10.13

TBDL 335/5x2, 7
Pull-up 3x5, 7
Press 130/5x2, 7

10.12

35min easy jog.

10.11

Starting fighter I/A cycle with green conditioning based on 445 max TBDL, 170 max press, 235 max pull-up

30 8 count bodybuilders
A1. Jumps 3x3
A2. TBDL 335/5x2, 8
A3. Neck/abs
B1. Pull-up 3x5, 8
B2. Press 130/5x2, 8
B3. Neck/abs

Only noting the weights here on out.

10.09

Test day: TBDL 245x5, 295x3, 335x2, 385x1, 425x1, 445x1 - No prob
Press KB press warm ups, 135x1, 155x1, 175x1 - Barely
Pull-up BWx5, 35x1, 45x1, 65x1

Next cycle: TBDL 445, Press 170, Pull-up 240

Next test day take 3s week and go for RM

10.06

A1. Bent-row - 200/3x3
A2. Dips BW+65/3x3
A3. Neck/Abs
B1. Pistols 3x7
B2. Neck/Abs

10.05

A1. Jumps 3x3
A2. TBDL 385/3x3
A3. Abs/neck
B1. Pull-ups 3x8
B2. Press 150/3x3
B3. Abs/neck

10.03

A1. Bent-row - 200/3x3
A2. Dips BW+65/3x3
A3. Neck/Abs
B1. Pistols 3x7
B2. Neck/Abs

10.02

A1. Jumps 3x3
A2. TBDL 385/3x3
A3. Abs/neck
B1. Pull-ups 3x8
B2. Press 150/3x3
B3. Abs/neck

10.01

10 hill sprints ~ 30 seconds each

09.30

A1. Bent row 175/5x3
A2. Dips BW+35/5x3
A3. Neck/Abs
B1. Pistols 3x6
B2. Neck/Abs

GC 1
3min burpees (35) / 3min rest
2min burpees (24) / 2min rest
1min burpees (14) / 1min rest