5 minute cycle warm up
3 * 10 Bench Press 42.5kg
3 * 5 back squats 55kg
3 * 10 push ups
3 * 10 lunges 20kg
3 * 10 leg press 90kg
3 * 20 bicep curl (10 reps of 10 kg per arm)
3 * 20 dumbell lateral raises (10 reps of 4kg per arm)
3 * 10 back hand frisbee movements holding 2.5 kg bar bell weights with a moderate pivot (5 right handed and 5 left handed backhand movements)
warm down
Felt really good, only thing was ab muscles felt a bit tight on the push ups. They've been feeling a little tights since the pull ups after track last week. No pain, no gain but wasn't anything serious.
Chocolate milk to recover.
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