Tuesday the 27th of September.

Strength : Press and Pull

EMOTM x 15

1st DB Bench press 8-12 reps.

2nd 5 Strict Chin up

3rd 8 Bent over Rows (barbell)

Conditioning : 5 x 2 min rds

8 Thrusrter 50/35kg

8 Burpees

Max Cals on machine

* rest 1 min between rds.