1 mile warm up barbell squat 1×8 – 20kg, 2×8 – 30kg dumbbell press 1×8 – 5kg each, 3×8 – 7.5kg each dumbbell front rise 2 x 8 rep – 5kg each dumbbell lat rise 2 x 8 rep – 5kg each dumbbell curl x 8 rep – 7.5kg each 30s plank knee push-up x …
1 mile warm up barbell squat 1×8 – 20kg, 2×8 – 30kg dumbbell press 1×8 – 5kg each, 3×8 – 7.5kg each dumbbell front rise 2 x 8 rep – 5kg each dumbbell lat rise 2 x 8 rep – 5kg each dumbbell curl x 8 rep – 7.5kg each 30s plank knee push-up x …