Sun 11th Jul 2021 at 12:00pm by Samarkand

Cross > Weights

  • Time
    45:00
  • Surface
    Road

Notes & Comments

1km row warm up then:

Pull ups and dips. 40kg ofg.

Leg curls and straightens. Curls, 52.5kg. Straightens 57.5).

Adductors and abductors. 80kg.

Crunches. 65kg.

Chest press. 22.5kg.

55 toe rises

Back extension. 80kg.

Pectoral fly. 50kg. Rear deltoid 50kg.

Pulldown 42.5kg

3x10 of each.

1km jog warmdown

Heart

50/50max
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