Cross > Weights

Start of the pre-race 'deload' so all exercises done with usual weights but reduction in the number of reps per set in most exercises....

Deadlifts: warm up weights, then 57kg bar reps 8/8/8
Flypress 8kg dumbbells reps 10/10/10/10
Shoulder press 8kg dumbbells reps 10/10/10/10
Biceps curls with easy curl bar, 12kgs reps 10/10/10/10
Close grip bench press 8kg dumbbells reps 10/10/10/10
Palms facing bent over rows 10kg dumbbells reps 10/10/10/10
Hamstring curls (wearing 2kg ankle weights) reps 10/10/10/10
Also press ups at the end: 4 sets of 10 reps
[1 min rest between sets]
Finishing with...
Dumbbell calf raises 10kg dumbbells (+ black resistance band) reps 30/30/30/30 and in the rest period between the calf raises...
Lat pull downs (using black resistance band) reps 10/10/10