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

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