Bench Press
4 sets x 10 reps @ 70 kg
- superset -
10 Bird Dogs each side
Iron Scap
25/10
Ring Dips
3 sets x 12 reps
Neutral Grip Pull Ups
4 sets x 7 reps
Double Kettlebell Skullcrushers
3 sets x 15 reps @ 12s kg
Conditioning
Echo Bike
15 sec on / 45 sec off
10 rounds
- then -
Ski Erg
1 min on / 1 min off
5 rounds
- then -
Echo Bike
15 sec on / 45 sec off
10 rounds
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