- 6km Run along Brisbane River.
10 x 5reps Deadlifts @ 140kg + 20 Decline Pushups
30km bike ride
Chest Press
sets of 4reps working up to 2rep max: 90-155kg
Bicep Curls
sets of 4 reps working up to 2rep max: 30-60kg
Shoulders
4 x 6 DB Front Raise @ 16kg
4 x 6 DB Upright Row @ 40kg
4 x 20 round the worlds @ 20kg
5min Row
6 x 500m Row (each under 1:50mins)
90secs rest between
3km Run with 5kg
Bodyweight
- 10 x Ring Push Ups
- 10 x Insteps
- 10 x Swing Dips
- 10 x Tornado Pull Ups
- 10 x Box Jumps
(5 times through)
6 x 4 Deadlifts @ 160kg
3km Run under 15mins
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