01.30

Squat 155x5, 215x5, 245x3, 275x6
Chin-ups 6x7
Push-ups 5x20
Lunge 4x12
FCT 4x12
Ring row 4x15
50min

01.28

Press 95x3, 115x3, 125x9
Pull-ups 4x7
Lunge 3x15
Swing 3x20
Push-ups 5x20
Ring row 5x15

01.26

AM: 30min jog

PM:
DL 155x5, 265x3, 295x3, 335x8
Pull-ups 7x6
Push-ups 5x20
Lunge 3x15
Ab wheel 3x15
Ring row 3x15

01.25

30min jog

01.24

Bench 145x3, 165x3, 185x8
Chin-up 6x6, Ring rows 3x15
Neck harness 6x12
Push-ups 5x16
FCT 10x10/3
Lunge 3x15

01.23

30min jog

01.22

Squat 155x5, 205x3, 245x3, 265x8
Pull-ups 5x6
Push-ups 5x15
Lunge 3x12
Ring row 3x15
Swing 3x12
Neck ext 70reps

01.19

AM:
30min jog

PM:
Press 95x5, 105x5, 115x11
Chin-ups 4x6
Ring row 3x10
Lung 3x10
Ab wheel 3x10
Push-ups 2x16, 18
Airdyne Tabata

01.18

AM:
30min jog

PM:
DL 155x5, 245x5, 275x5, 315x10
Chins 5x6
Neck 70reps
Lunges 3x10
Push-ups 4x12
Body row 3x8
FCT 2x5,6,8

01.17

30min jog

01.16

AM: 30min jog

PM:
Bench 135x5, 155x5, 175x10
Pull-ups 3x6
Ring rows 10,12,10
Push-ups 12,14,16
Lunge 12,13,10
OAS 24kg 3x10
35min

01.15

Squat 155x5, 195x5, 215x5, 245x10
Jumps 5x2
Chin-ups 5,5,5,5,6,6,6,6,6,6
Push-ups 12,12,12,14
Reverse lunge 10,10,10
Kneeling ab wheel 10,10,10
Neck mixed in
Airdyne 30on/off x 6

01.12

AM: 30min jog

PM:
WCU BW+15x5/4
SQ 255x5/5
BN 175x5/5
HLR BWx4x4
DL 305x5

01.11

AM:
30min jog

PM:
5min elliptical warm up, Airdyne 15sec on 1min off x 5

01.10

AM:
30min jog with dog

PM:
WCU BWx5/5
Squat 225x5/5
Bench 155x5/5
HLR BWx3/4
DL 275x5

01.09

AM:
30min jog with the dog

PM:
10min jump rope, airdyne 4min @66rpm+, 3min rest x 4

01.08

AM:
20min jog with the dog

PM:
Chin-up BWx5/5
Squat 225x5/5
Bench 155x5/5
HLR BWx3/3
DL 275x5
Swing 24kg 6/6, dips 3, rest x 4

01.06

55min jog

01.05

Squat 155x5, 225x5/5
WCU BWx5/5
Bench 155x5/5
HLR BWx3/3
DL 155x3, 245x3, 275x5

12.27

Squat 235x5/5
WCU BWx5/5
Bench 165x5/5
HLR BWx3/5

12.26

55min jog