Sun 8th Nov

A. Airdyne 5 x 20sec; 3:40rest @95%
14/13/13/11/13cals
B. Battle Rope 5 x 20sec; 3:40rest @90%
C. Row 8 x 30sec; 30sec rest @80%
144/141/141/140/142/146/142/143
D. Wrist flexion / extension 3 x 10/10


Sat 7th Nov

warmup/prehab: glute walks, band hip extensions

A. Barbell Split Squats (w. chains) 4 x 8/8; 2min rest 50kg+chains
B1. GHR 4 x 6
B2. Bulgarian Split Squat 3 x 8 (left leg only) 10kg dbs
C1. Knee Raises 2 x 10
C2. AB Wheel Rollouts 2 x 10
C3. Plate Russian Twists 2 x 10/10 15kg plate
C4. KB Sidebends 2 x 10/10 28kg kb
D. DB Incline Curls 3 x 10; 90sec rest 15kg dbs