1500m on the rower
kettlebell swings, 6kg, 15 reps, 3 sets
tricep dips, 15, 3 sets
step ups, 12 each leg, 3 sets
shoulder raises, 3kg each arm, 12 reps, 3 sets
swiss ball crunches, 10, 3 sets
5 minutes running on treadmill
dynamic lunges with 3kg kettlebell in each hand, 12 per leg, 3 sets
curl and press with 11kg barbell, 12 reps, 3 sets
deep pull with 6 kg kettlebell, 12 each arm, 3 sets
pressups, 12, 3 sets
swiss ball roll outs, 10, 3 sets
5 minute warmdown on the crosstrainer
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