Today's workout

0900hrs

150m Row / 10x40kg squats / 10x40kg front squats

Repeat x3

A1. Incline press 22x15, 26x12, 30x10, 40x10, 40x10
A2. BO DB row 22x15, 26x12, 30x10, 30x10, 30x10

B1. Bench Press 40kg x12, 60kg x12, 70kg x12, 80kg x12
B2. CG pulldowns 50 x12, 60 x12, 65 x12, 65 x12

C1. Full deep dips with pauses x8, x10, x10, x10
C2. Seated row 50x12, 70x12, 70x12, 70x12

10-9-8-7-6-5-4-3-2-1 of:

OH Squat
Step ups
Situps

10-9-8-7-6-5-4-3-2-1 of:

10kg db Thrusters
Knees to Elbows
Bench hops

1130-1200

30 minutes spin:

5 minutes Warmup
10 minutes intensity interval
2 minute recovery
10 minute intensity interval
3 minute recovery