EMMA & JAMES

29/10/2025

Conditioning:

10 calorie row + continuous step ups (each)

10 calorie row + continuous lateral squats (each)

X 2

Resistance:

Deadlift 17kg 10 x 3

Squat 12kg 10 x 3

Chest press 5kg 10 x 3

Pulldown 20/25kg 10 x 3

Shoulder press 8kg 10 x 3

Row 17/20kg 10 x 3

Intensity:

30 sec - 30 sec - 30 sec

Bike - box burpee - rest

Bike - DB snatch 5kg - rest

X 2