07.29

TBDL 155x5, 225x5, 265x5, 295x5, 335x5, 265x5/5
Neutral grip pull-up BWx6/7, BWx5/2
Push-ups BWx10/4, x12/2, 20
Ab wheel BWx15/4
Airdyne Tabata 78cal

07.27

Bench 135x5, 165x5, 185x5, 205x5, 165x5/5
Chin-ups BWx3, BWx6/512
Sit-ups BWx10/5
Lunge BWx18/5
KB Press 16kgx10/5
Neck harness 20x20/5

07.25

Squat 155x5, 215x5, 235x5, 265x5, 215x5/5
Pull-ups BWx3, BWx5/8, 8, 9
Push-ups BWx10x8, 26
SLDL 95x16/4
Neck harness 20/20x5

07.24

AM: 30min jog

PM: Airdyne 4x4 - 71rpm minimum, 334cal

07.23

AM: 34min jog
PM:
Press 65x5, 95x5, 115x5, 125x5, 95x5/5
Neutral grip pull-ups BWx5x12
Sit-ups BWx10/8
Lunge BWx17/4
Neck ext 20x20/5
Dips BWx10/5

07.20

DL 155x5, 205x5, 245x5, 285x5, 315x5, 245x5/5
Chin-ups BWx5/8
Push-ups BWx10/7
Neck ext 20x20/5
Ab wheel BWx15/4
KB Press 16kgx15/3
KB Row 32kgx10, 26

07.19

Airdyne 4x4

07.18

Bench 135x5, 155x5, 175x5, 195x5, 155x5/5
Pull-ups BWx5/13, 8
Sit-ups BWx10/9
Neck harness 20x20/5
Push-ups BWx12/6, 20
Lunge BWx16/6

07.17

25min jog

07.16

Airdyne 4x4 - 70rpm minimum, 324cal

07.15

Squat 155x5, 215x5, 235x5, 265x5, 215x5/5
Neutral grip chin-up BWx5/11, BWx10
Push-ups feet elevated BWx10/5, 12, 14, 20
Neck extensions 10x20/5
SLDL 95x15/4

07.13

Press 65x5, 95x5, 115x5, 125x5, 95x5/5
Chin-ups 5, BWx8/11
Sit-ups BWx10/5
Lunge BWx15/7
Neck harness 20x20/5
Dips BWx6/8, 10

07.11

AM: 30min jog
TBDL 155x5, 205x5, 245x5, 285x5, 315x5, 245x5/5
Pull-ups 4, 5x7, 3x6, 5
Push-ups 3x10, 16, 3x12, 14
Kneeling ab wheel 5x12

07.10

AM jog 35min
PM: Agile 8, Foundation exercises, Airdyne 4x4 - 314cal, 69rpm minimum

07.09

Bench 135x5, 155x5, 175x5, 195x5, 155x5/5
Neutral grip pull-ups BWx4, BWx8/7, BWx10
Sit-ups BWx10/7
Neck harness 20x20/5
KB Press 24x8,9,10,11
BSS 24x9,10,11,12
Airdyne tabata 76cal

07.08

35min jog

07.07

Squat 155x5, 195x5, 225x5, 255x5, 195x5/5
Chin-ups 5, 6x8, 12
Push-ups 3x10, 20, 24
Neck ext 5x20
Lunge 55x9,10,11
Windshield wipers 3x12

07.03

Press 65x5, 95x5, 105x5, 115x5, 95x5/5
Pull-ups 4, 6x6
Sit-ups 4x10
Neck harness 5x20
Lunge 55x8,9,10
Dips 11, 4x10
Swing 32kgx11,12,13
Airdyne Tabata 77cal

07.02

30min jog

07.01

TBDL 155x5, 225x5, 265x5, 285x5, 225x5/5
Pull-ups 4, 9x6
Neck ext 10x20/5
Push-ups 4x10
BSS 24kgx8,9,10
Ab wheel 14,15,16
Feet elevated push-ups 12,14,24

06.30

30min treadmill jog

06.29

Bench 145x5, 165x5, 185x5, 145x5/5
Neutral grip pull-ups 8x8
Sit-ups 3x10

06.28

30min treadmill jog