08.31

7min jog to hill
8 hill sprints
6min jog home
HLR 3x5

08.30

45min jog.

08.29

TBDL 345/5x3
Press 130/5x4
Pull-up 180/5x3
100 16kg snatches in 5min

08.27

5min jog, 3min run / 3min walk x 4, 5min jog home.

08.26

TBDL 345/5x3
Press 130/5x4
Pull-up 180/5x3
Burpees, 7 EMOM x 7, 8 EMOM x 3

08.25

45min jog

08.24

Jog 5min, 6 hill sprints, 5min jog home
HLR 4,5,6 with 16kg curls, and calf raises

08.23

TBDL 325/5x3
Press 120/5x4
Pull-up 170/5x3
6/6 24kg KB swings EMOM for 5min
5min of 24kg TGU

08.19

30min of alternating 1 mile airdyne with .5 mile elliptical - 15 push ups or 20 lunges between.

08.18

3min on/off run x 4
Curl-ups 3 sets

08.17

TBDL 325/5x3
Press 120/5x4
Pull-up 170/5x3
7 burpees, EMOM for 10min 8 on the last set

08.16

Airdyne Oxygen Debt 101
30 on/off x 3, 3min rest repeat 4x.

08.15

1hr jog.

08.14

TBDL 325/5x3
Press 120/5x4
Pull-up 170/5x3
16kg snatch for 10min or so.

08.08

1hr jog

08.06

TBDL 325/5x3
Press 120/5x4
Pull-up 170/5x3
6 burpees EMOM 10min

08.05

3min rope, 1 mile airdyne, .5 mile elliptical, with either 15 push-ups or 20 squats between, for 30min or so.

08.04

Long intervals
About 3min run, 3min walk x 4

08.03

TBDL 385/3x3
Press 145/3x4
Pull-up 200/3x3
No prob on anything, keeping presses the same next cycle.

08.02

Jog 10min, Jump rope 15min.

07.31

TBDL 360/3x3
Press 135/3x4
Pull-ups 190/3x3

07.30

A few minutes jump rope
Eliptical 3min on 3min off x 3 - 60+ rpm at level 15
Abz