Arms still slightly stiff from Monday.
Day 5 - Wed 17 Jul
Warm-Up
• 10 min treadmill warm-up | incline = 0 | Speed = 5→ 5.5
Lifts/Weights
• Rotator cuff /w d-bells | 1 x 10 @ 4kg weights each hand | 2 x 10 @ 5kg
• Lateral raises | 2 x 10 @ 4kg weights each hand | 1 x 10 @ 5kg
• Pec dec flys | 2 x 30 @ 23kg | 1 x 30 @ 30kg
• V-sits | 19 | 11 | 8 | 5
- My left thigh kept cramping
• Standard push-up | 4 | 10
• Plank - Front/Left/Right x4 | 10 sec | 10 sec | 10 sec
• Battle rope | Alternating 3x 20s
• Battle rope slams | 3 x 20s
Warn Down
• 7 min treadmill | incline = 0.1 | Speed = 4