1 April
Narrow Press ups – 30
Dips – 20
Bench Press – 5 x 5 x 85kg
Bent Over Rows – 5 x 10 x 65kg
Jump Rope Tabata 20 on 20 off
Zottman Curls – 4 x max x 9.5kg
Close Grip Bench – 4 x max x 60kg
Hammer Curls – 4 x max x 15kg
Hollow Rock – 3 x max
5 April
Narrow Press ups – 30
Dips – 20
Handstand – 50 secs
Push Press – 25 x 1 x 55k7.g
Pull ups – 30 x 1 x 1.25kg
Inverted Rows – 4 x 11
Jump Rope Tabata 20 on 10 off
Seated Incline DB Curls – 4 x max x 9.5kg
7 April
Agile 8 warm up
Box Jumps – 3 x 5
Back Squat – 100kg, 40 reps total in 9 mins 50 secs
KB Swing Tabata – 4 x 12 x 20kg
8 April
Narrow Press ups – 30
Dips – 20
Bent Over Rows – 5 x 10 x 65kg
Zottman Curls – 4 x max x 9.5kg
Narrow Press Ups – 2 x 25
12 April
Narrow Press ups – 30
Dips – 20
Handstand – 45 secs
Push Press – 25 x 1 x 57.5kg
Pull ups – 10 x 1 x 2.5kg, 10 x 2 x 2.5kg
Single Arm Push up Progression – 4 x 8
Inverted Rows – 4 x 10
Jump Rope Tabata 20 on 10 off
Seated Incline DB Curls – 4 x max x 9.5kg
15 April
Agile 8 warm up
Box Jumps – 3 x 5
Back Squat – 100kg, 40 reps total in 9 mins 59 secs
KB Swings – 1 x 15 x 20kg
Knackered from squats, too tired to KB swing.