Strength: Bench Press (be sure to warm up with lighter weights before starting working sets)
1x10 @ 60 %
1x8 @ 70
1x6 @ 75
1x4 @ 80
Bicep Curls 3x 10 (each arm
Tricep Ext 3x10
Conditioning:
"Annie on the Run
100 Dubs/ 50 Sit ups/ 200m Run
80 Dubs/ 40 Sit ups/ 200m Run
60 Dubs/ 30 Sit ups / 200m Run
40 Dubs/ 20 Sit ups/ 200m Run
20 Dubs/ 10 Sit ups/ 200m Run
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