Warm Up
1 km treadmill (5:01 - 8:06min/mile pace)
Weights Room
Chest Press - 6 sets of 6 reps (50kg)
Pecs - 6 sets of 6 reps (40kg)
Shoulder Press - 6 sets of 6 reps (30kg)
Vertical Traction - 6 sets of 6 reps (50kg)
Abs Crunch - 6 sets of 6 reps (50kg)
Upstairs to the Stretch & Tone Room
7 sets of 10 SB Sit Ups (feet together and only up to 45deg)
7 sets of 10 SB Sit Twists (feet together and only up to 45deg twisting through waist)
Back downstairs again
Leg Press - 5 sets of 10 reps (100kg)
Leg Extension - 6 sets of 6 reps (50kg)
Cool Down
4 km treadmill (20:54 - 8:27min/mile pace)
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