Sat 30th 

5 rounds of

A1. Bench x 10 60, 60, 62.5, 62.5, 70kg
A2. Alt DB Curls x 5/5 15kgs
A3. Chest Supported Incline DB Row x 10 25, 25, 25, 22.5, 22.5
A4. Hammer Curls x 10 12.5kgs
A5. Close Grip Pushups x 10
A6. Ab rollouts x 10

Fri 29th

glute prehab work

A. Squat 5 x 90kg, 5 x 100kg,  3 x 3 107.5kg, 3 x 2 125kg
cool down: 10mins BikeErg

Thu 28th 

5k Skierg - 21'10.1 (30spm avg)