03.31

Bench 135x3, 145x5, 165x5, 190x11
Chin-ups 2x12, 2x10
Neck harness 5x20
SLDL 155x10/3
Push-ups - purple mini-band 2x12, 2x15
BSS 16kgx8/3
KB Row 32kgx10/3

03.30

Squat 155x5, 205x5, 240x5, 270x9
Pull-ups 7x7
Neck ext 5x20
KB Press 16kg x15x4
Lunge 45x10x3
Ab Wheel 3x12
Curls 20
Easy airdyne and rope to round out the hour

03.23

DL 155x5, 245x3, 290x5, 330x3, 370x6
Neutral grip chins 5x11
Handle push-ups 5x11
Lunge 10x15/4
HLR 4x7
Push-ups 2x15
Knee-ups 12
KB row 4x12
Airdyne sugar cane

03.21

Bench 165x5, 185x3, 205x7
Pull-ups 10x6
Neck ext 5x20
BSS 4x15
FCT 4x12
Handle push-ups 4x15
Ring rows 2x12, 16
Push-ups 18,16,8

03.20

AM: 30min jog

PM:
Squat 155x5, 230x5, 260x3, 290x5
Chin-ups 5x10
Neck harness 5x20
KB Press 16kgx12/5
HLR 5x6
BSS 4x12
SLDL 155x10/3
Ring row 3x12, 14
Push-ups on handles 5x12

03.18

AM: 30min jog, 2 hill sprints
PM:
Press 65x5, 105x5, 120x5, 135x8
Chin-ups 5x10
Neck harness 5x20
Lunge 4x15
Push-ups 5x20
FCT 4x12
KB Row 5x10
Airdyne tabata

03.17

DL 155x5, 245x3, 270x3, 310x3, 350x10
Pull-ups 10x6
Neck flex 5x20
Dips 5x12
BSS 5x12
Ring row 2x12, 16
Ab wheel 4x10
Push-ups 2x20

03.14

AM: 30min jog
PM:
Bench 155x3, 175x3, 195x10
Chins 4x9
BSS 4x12
HLR 3x6
FCT 3x10
KBR 5x10
Push-ups 5x20

03.13

30min jog, 2 hill sprints

03.12

AM:
30min Jog

PM
Squat 155x5, 215x3, 245x3, 275x7
Chin-ups 6x9
KBP 16kgx12/5
SLDL 155x10/5
RR 4x15
Lunge 3x12,14
Push-ups 2x20

03.11

30min jog

03.09

38min jog

03.08

Press 95x5, 110x5, 125x12
Chins 4x9
Neck 5x20
Dips 5x10
Lunge 4x15
Ab wheel 4x10
KB row 4x10
Push-ups 20, 30
Airdyne tabata

03.07

Dl 155x5, 255x5 290x5 330x11
Chin-ups 5x9
Neck 5x20
BSS 4x12
Push-ups 5x20
FCT 4x12
Ring row 3x20

03.03

Jump rope 5min, elliptical 5min - 35min

03.02

Bench 140x5, 165x5, 185x11
Chin-up various grips 5x8
Neck Ext. 5x20
SLDL 135x8/5
KB Press 16kgx8/5
Ring row 5x12
Push-ups 3x20
HLR 2x6,8

03.01

AM: 30min jog

SQ 155x5, 200x5, 230x5, 250x10
Chin-ups 6x8
Neck 5x20
Dips 3x10, 2x12
BSS 5x10
KBR 2x15, 20
AW 2x15, 2x10
PU 2x20, 10