Warm Up
1 km treadmill (5:01; 8:06 min/mile)
Weights Room
Chest Press - 6 sets of 6 reps (50kg)
Shoulder Press - 6 sets of 6 reps (30kg)
Pecs - 6 sets of 6 reps (40kg)
Vertical Traction - 6 sets of 6 reps (50kg)
Low Row - 6 sets of 6 reps (50kg)
Upstairs
10 sets of 10 SB sit ups10 sets of 10 SB sit twists
Downstairs again....
Leg Extension - 5 sets of 5 reps (50kg)
Leg Curl - 5 sets of 5 reps (50kg)
Cool Down
4 km treadmill (20:56; 8:27 min/mile)
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