Sat 17th 

SDSC

A. Walking Lunge 4 x 10/10; 20kg
B1. GHR 4 x 8
B2. Chins 4 x 8
C1. Prone Rows 3 x 10 50kg
C2. Prone Flys 3 x 10 6kg
C3. Prone Shrugs 3 x 10 50kg 
D. Barbell Curls 3 x 12 30kg 

Fri 16th

PM - East Coast , 1hr some rounds

Thu 15th 

Noon - East Coast

PM SDSC 10mins assault bike 153cals (pr)

Wed 14th

Tue 13th 

East Coast

Mon 12th 

East Coast - 1hr drills