05.31

TBDL 375/3x3
Press 145/3x3 - a bit of a grind
Pull-ups 195/3x3
100 16kg snatches - a bit over 5min

05.27

TBDL 375/3x3
Press 145/3x3
Pull-ups 195/3x3

05.26

10 hill sprints

05.25

TBDL 335/5x3
Press 130/5x3
Pull-up BW/5x3
100 burpees, 11:45

05.24

Indoor power intervals.
2min on, 4min off x 5 - 3.9 miles, trying for 73rpm+

05.23

TBDL 335/5x3
Press 130/5x3
Pull-up BW/5x3
100 24kg swings - under 5min

05.22

45min jog

05.21

TBDL 335/5x3
Press 130/5x3
Pull-up BW/5x3
100 burpees ~ 12min.

05.20

600m resets, - Run 2min, walk 4 x 5
Abs

05.19

TBDL 295/5x3
Press 115/5x3
Pull-ups BW/5x3
100 16kg KB snatch - 5min.

05.18

10 hill sprints
HLR 3x5
Band rotations

05.17

TBDL 295/5x3
Press 115/5x3
GC 4:
30 pull-ups, 25cal Airdyne, 50 push-ups, 25cal Airdyne, 50 24kg swings, 25cal Airdyne

05.16

Indoor power intervals:
Airdyne, 2min on @72rpm +, 4min off x 5

05.15

TBDL 295/5x3
Press 115/5x3
Pull-ups BW/5x3
Ab wheel 3x8

05.12

Ring row, Squats, Push-ups, Lunges, Crunches, 24kg swings for 30 reps, 3min rest, repeat 2 times.

05.11

45min jog.

05.10

Ring row, Squats, Push-ups, Lunges, Crunches, 24kg swings for 20 reps, 3min rest, repeat 3 times.
Airdyne to round out the half hour.

05.06

TBDL 385/2x3
Press 150/2x3
Pull-up 205/2x3
Ab Wheel 3x8

05.05

2 mile jog/walk

05.04

TBDL 385/2x3
Press 150/2x3
Pull-up 205/2x3
HLR 3x5

05.03

2 mile jog

05.02

TBDL 385/2x3
Press 150/2x3
Pull-up 205/2x3