12.31

Circuit 2x40 - First circuit unbroken, second broke up the upper body
A few minutes or Airdyne to round out the half hour.

12.29

30min rope / elliptical.

12.28

30min jog.

12.27

Circuit 3x40 - 40min.

12.26

45min jog

12.24

Elliptical 30min

12.23

Rope and elliptical 45min

12.22

Same circuit 2x30

12.21

40min jog

12.20

55min jog

12.16

Same circuit 3x30 - 28min

12.15

47min jog

12.14

35min rope, airdyne, elliptical.

12.13

47min jog, a few strides mixed in.

12.11

Circuit x 2: 0-90 rest between sets, 2min between circuits:
20 x body row, squat, push-up, lunge, crunch, 24kg swing

12.08

47min jog

12.07

Got bored, doing base building for now
Circuit 0-90 rest between sets, 2min between circuits:
20 x body row, squat, push-up, lunge, crunch, 24kg swing - 20min

12.04

Circuit, 0-90 rests, 2min between circuits x 3:
Body row x 30
Squats x 30
Push-up x 30
Lunge x 30
Crunch x 30
24kg swing x 30
24min total

12.03

Run: Sprint the hills, jog/walk the rest 30min

12.02

TBDL 395/3x3
Press 155/3x3
Pull-up 210/3x3
Made it though but lacking bar speed