10.31

A8 + Jumps 6x3
Pull-ups 5x3
Push-ups 5x10
Neck ext 5x12
Squat 175x5, 205x5, 225x5, 255x5
Pull-ups 3x3
Ab wheel 3x10
FCT 10x10/3
Swing 32kgx10/3 - 42min

10.29

30min jog

10.28

A8 + Jumps 6x3
Neutral grip chin-ups 5x4
BSS 5x8
Neck harness 5x12
Bench 135x5 155x5 175x5 195x5

10.27

30min jog

10.26

A8 + Jumps 6x3
Chin-ups 5x4
Dips 5x5
Ab wheel 5x4
Neck ext 5x12
TBDL 155x5, 235x5, 265x5, 295x5, 335x5

10.25

35min jog

10.24

A8 + Jumps 6x3
Pull-ups 5x3
BSS 5x8
Neck harness 20x11/5
Press 95x5, 105x5, 125x5, 135x5 Pull-ups 3x3

10.22

35min jog

10.21

A8 + Jumps 8x3
Neutral grip chin-ups 4x7,8
Push-ups 5x16
Neck ext 10x22/5
Squat 155x5, 195x5, 215x3, 245x10
Neutral grip chin-ups 3x4
Airdyne tabata 71cal

10.18

A8, Jumps 6x3
Chin-ups 4x8, 9
BSS 5x16
Neck harness 20x21/5
Bench 95x5, 145x5, 165x5, 185x10
Chins 3x4
Airdyne Tabata

10.17

30min jog

10.16

A8 + Jumps 6x3
Pull-ups 5x6
Dips 5x10
Neck ext 10x22/5
TBDL 155x5, 245x5, 275x3, 305x12
Pull-ups 3x4
Airdyne tabata

10.15

30min jog

10.14

Agile 8, Jumps 5x3
Neutral grip chin-ups 5x7
BSS 5x16
Neck harness 20x21/5
Press 65x5, 95x5, 115x3, 125x11
Neutral grip chin-ups 4x4
Airdyne Tabata 71cal

10.13

40min jog

10.12

A8 + Jumps 6x3 - 14min
Chin-ups 5x8
Push-ups 5x16
Neck ext 10x22/5 - 28min
Squat 155x5, 175x3, 205x3, 225x13
Chin-ups 3x4 - 39min
Airdyne 30/30 - 87cal - 60min

10.11

30min jog

10.09

A8 + jumps 5x3
Pull-ups 5x6
BSS 5x15
Neck harness 20x21/5
Bench 135x3, 155x3, 175x12
Pull-ups 4x4

10.08

33min jog
PM: 90sec rope, FCT 10x10, Kneeling abwheel x10, Swing 32kgx10, repeat 5x

10.07

A8 + Jumps 6x3- 12:30
NGCU 5x7
Dips 5x10
Neck ext 10x22/5 - 25min
TBDL 155x5, 225x3, 255x3, 285x12
NGCU 3x4 - 35min
Airdyne tabata 79cal

10.06

30min treadmill jog
HLR 3x6

10.05

Agile 8 + Jumps 5x3
Chin-ups 5x8
BSS 5x15
Neck harness 20x21/5
Press 65x5, 95x3, 105x3, 115x13
Chin-ups 3x4

10.03

30min treadmill jog

10.02

Agile 8, Jumps 5x3
Pull-ups 5x6
Push-ups 5x15
Neck ext 20x21/5
Squat 165x5, 195x5, 215x12
Pull-ups 5x4

PM:
FCT 10x10/5
Ab wheel 5x10
Swing 32kgx10/5
Jump rope circuit
Airdyne tabata