Wed 8th

Only had a short window to train today, so 5 rounds of

A1. Bench x 6 82.5kg
A2. Walking Lunge x 10/10 10kg dbs
A3. Neutral Grip chins x 8


Tue 7th

Block 1 
500m skierg
2min rest
(during rest perform 10 dips)

Block 2
1000m Bikeerg
2min rest
(during rest perform 10 ghr)


Sun 5th

Arms with mossy

A. Barbell Curls 5 x 10 30kg
B1. Incline DB Curls 4 x 10 12.5kg dbs
B2. Standing hammer curls 4 x 10 10kg dbs
C. 1 arm Spider curls 2 x 10/10 10kg 
D. Band Pushdowns 4 x 25
E. French Press 4 x 15 18kg

Fri 3rd

A. Incline Bench 5 x 8 65-70kg
B. Neutral Grip chins 3 x 5
C. Lat Raise 3 x 10 8kg dbs