RICH HAMMOND

06/09/2025

Conditioning:

10 cal row

10 step up

X 2

Resistance:

Deadlift 25kg 10 x 3

Squat 25kg 10 x 3

Chest press 10kg 10 x 3

Pulldown 30kg 10 x 3

Shoulder press 15kg 10 x 3

Row 25kg 10 x 3

Intensity:

8 min ladder:

2-4-6-8-etc

Calorie bike

Box burpee

5kg DB snatch (each arm)