11.28

Jumps 5x4
Chin-ups 9x6
Dips 6x9
Neck ext 25x13/5 -32min
TBDL 155x5, 205x5, 245x5, 285x3, 315x10 - 42min
Ab wheel 3x17
FCT 10x11/3
Swing 32kgx12/3 - 55

11.26

Jumps 5x4
Neutral grip chins 12x5
BSS 16kgx10/5
Neck harness 24x12/5
Press 65x5, 85x5, 105x5, 115x3, 125x10
Airdyne tabata 75cal

11.23

Jumps 5x4
Pull-ups 12x4
Feet elevated push-ups 5x12
Neck flexation 25x12/5
Squat 155x5, 175x3, 205x3, 225x12
Kneeling ab wheel 3x16
Lying hip swing 3x10
Good mornings 95x12/3
49min

11.22

35min treadmill jog

11.21

Jumps 5x4
Chin-ups 12x4
BSS 16kgx9/5
Neck harness 25x11/5
Bench 95x5, 115x5, 135x3, 155x3, 175x12
Aidyne tabata 76cal
49min

11.19

30min treadmill jog

11.18

Jumps 5x4
Pull-ups 2x5, 8x3
Dips 5x8
Neck ext 25x11/5
TBDL 155x5, 205x3, 235x3, 265x3, 295x12
Ab wheel 3x15
FCT 10x10/3
Swing 32kgx12/3
Feet elevated push-ups 10
KB row 32kgx14

11.17

43min jog

11.15

Jumps 5x4
Neutral grip chin-up 10x5
BSS 16kgx8/5
Neck harness 25x10/5
Press 45x5, 65x5, 95x3, 105x3, 125x10
Airdyne Tabata

11.14

35min jog

11.13

Jumps 6x3
Chin-ups 17x3
Neck flex 25x10/5
Squat 95x5, 155x5, 185x5, 195x5, 215x13
Ab wheel 3x15
KB rotations 3x10
GM 95x10/2, 12
53min

11.12

30min jog

11.11

Jumps 6x3
Neutral grip chin-ups 8,9,10,9
BSS 16kg 8,9,10,11
Neck harness 25 12,13,15
Bench 95x5, 125x5, 145x5, 165x12
Airdyne tabata - 46min

11.10

42min jog

11.09

Jumps 5x3
Pull-ups 6, 2x8, 6
Dips 8, 10, 12, 10
Neck ext. 4x10
TBDL 155x5, 215x5, 245x5, 285x12
Abwheel 10,12,14
51min

11.07

Jumps 7x3
Chin-ups 5,8,10,10
BSS 12, 15, 17, 18
Neck harness 20, 22, 25, 25
Press 65x5, 85x5, 105x5, 115x10
Chin-ups 3x4
Airdyne tabata
45min

11.01

35min jog