Gym before work:
reverse BOSU squats x 20
stork stance
incline chest press x 12 (4+4kg for 2 sets then 6+6kg for 1)
split stance low row x 12, 7.5kg
3 sets
criss-cross abs x 4 sets of 12
rowing machine 1000 meters, 4:51.4 (took a tenth of a second off my time there)
reverse crunch x 12
straight leg heel taps x 12
2 sets
Spin at lunch
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