12.31

TBDL 335/5x3
Press 130/5x3
Pull-ups BWx6 GTG

12.29

2min run, 4min walk x 5

12.28

TBDL 335/5x5
Press 130/5x5
Pull-ups BWx6 GTG

12.27

4mi Jog

12.26

TBDL 400/3x4
Press 155/3x4
Pull-ups BWx7 GTG

12.24

40min alternating rope, airdyne, elliptical

12.23

TBDL 400/3x4
Press 155/3x4
Pull-ups BWx7 GTG

12.22

10min jog
5 hills
10min jog
Pull-ups x7 GTG

12.21

TBDL 400/3x3
Press 155/3x3
Pull-ups x 7 GTG

12.19

5.25 mile jog.

12.17

TBDL 355/5x4
Press 135/5x4
Pull-ups BWx6 GTG

12.16

HIC 9 - Fobbit intervals
Every 3min 10 24kg swings followed by rope.
GTG Pull-ups BWx6

12.15

TBDL 355/5x5
Press 135/5x5
Pull-ups BWx6 GTG

12.12

43min jog. Pull-ups BWx6 GTG

12.11

TBDL 355/5x4
Press 135/5x4
Pull-ups BWx6 GTG

12.10

10min jog, 4 hill sprints, 5min jog back
Pull-ups BWx5 GTG

12.09

TBDL 310/5x3
Press 120/5x3
GTG Pull-ups BWx5

12.08

Meat Eater 2
10 24kg swings, 10 burpees, 1min rest x 6
GTG Pull-ups BWx5

12.07

TBDL 310/5x5
Press 120/5x5
Pull-ups BWx5 GTG

12.05

5min rope, 20 push-ups, 5min airdyne 10 burpees x 6
Pull-ups BWx5 GTG

12.04

Doing operator / black
TBDL 310/5x4
Press 120/5x5
Pull-ups BWx5 GTG

12.02

JM
5min rope
Indoor power intervals - 2min @70rpm+ airdyne, 4min off x 5

12.01

JM and 30 8-count bodybuilders
TBDL 340/5x3
Press 130/5x3
Pull-ups, Neck and abs between sets