Wednesday 21.3.18


Bench Press

4 sets of 10 reps

Rest 2 minutes between sets

Every 8 minutes for 24 minutes (3 sets)

1000/800m row

20 burpees over the rower

20 shoulder to overhead @ 52.5/35kg

Cash out

Seated Barbell Strict Press 

3 sets of 60 seconds max reps

*sit on floor, legs straight out in front of body

Rest 1 minute between sets



Every 5 minutes for 40 minutes (8 total sets)

20/15 cal AB or 25/20 cal row

20 kettlebell swings @ 24/16kg

20 shoulder to overhead @ 52.5/35kg

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