Running- 10 minutes
3 Rounds:
- 10 bicep curls 8kg dumbbells
- 10 rows, each side 8kg dumbbells
3 Rounds:
- 20 front shoulder raises 2kg dumbbells
- 20 side shoulder raises 2kg dumbbells
- 20 tricep dips
20-15-10 reps of:
- cable rows (18 kg, 25 kg, 32 kg)
12-10-8 reps of:
- lat pull down 25kg
3 Rounds:
- 10 reverse lunges, each side 8kg dumbbells
- 20 shoulder press 8kg dumbbells
5 Rounds:
- 20 outer thigh abducter 60kg
- 20 inner thigh abducter 60 kg
Hill climb at 15% incline- 10 minutes