03.31

TBDL 285/5x3
Press 110/5x3

GC2:
Descending sets 6 to 1 of
Pull-ups, burpees, tuck jumps, clapping push-ups

03.30

5min jog, 8 hill sprints - 30sec up, walk down, repeat
Few sets of HLRs

03.29

TBDL 285/5x3
Press 110/5x3
Pull-up BW/5x3

GC1:
3min on/off burpees, 2min, 1min x 3
Around 30, 20, and 10 reps

03.25

45min jog

03.24

Indoor power intervals:
2min on 4min off Airdyne @ 72+ rpm

03.22

TBDL 365/3x4
Press 140/3x4
Pull-up 195/3x4

03.21

Fobbit intervals: Alternating 20 16kg swings with 10l/10r 16kg snatches, followed by jump rope every 3min for 8 rounds.

03.19

TBDL 365/3x4
Press 140/3x4
Pull-up 195/3x4

03.18

1:06 Jog

03.16

Indoor power intervals:
Airdyne 2min on, 4min off x 6

03.15

TBDL 325/5x3
Press 125/5x3
Pull-up BW/5x3

03.13

Fobbit intervals:
Every three minutes 10l/10r 24kg swings followed by jump rope x 8
Abz

03.12

TBDL 325/5x4
Press 125/5x4
Pull-up BW/5x4

03.10

Indoor power intervals:
2min airdyne @ 70+ rpm, 4min rest x 5

03.09

1hr jog

03.08

TBDL 305/5x5
Press 115/5x5
Pull-up BW/5x5
Neck between sets
Finished up with some light TGU

03.06

2.95mi 26:18 8.53/mi

03.05

TBDL 305/5x3
Press 115/5x3
Pull-up BW/5x3
Neck and HLR to finish up

03.04

1:08 Jog

03.03

Circuit of 2x50, 0-2min rest between exercises, 3min rest after series:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings
First circuit unbroken on exercises. Second, needed to pause on upper body

03.02

1:07 jog

Still sore from Saturday