Tuesday, 10 May 2016


A. Body Building
4 Sets of:
DB Bent Row x 15 Reps – AHAP
rest 30seconds
Seated DB Strict Press x 10reps – AHAP
rest 30seconds
Bulgarian Rear Leg Elevated Split Squat (with DB’s) x 10reps – AHAP
rest 30seconds
All movements should be the same weight across all sets. Do not add weight each set. 
Result: 16ish minutes

B.Every 4minutes for 6sets:
Row 400m
14 KettleBell Swings
Score: 2:17 & 1:52 (slowest and fastest rounds)

I probably could have gotten out on the road bike, but expecting rain, last night I laid out my gym gear instead.


D: 24.0km
A: 206m

PMPW: 89kg

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