SUSAN RAMSDEN

09/12/2023

Conditioning:

5 cal bike

10 step ups

X 3

Resistance:

Deadlift 15kg 10 x 3

Seated cable row 15kg 10 x 3

Chest press 5kg 10 x 3

Pulldown 20kg 10 x 3

Intensity:

8 minute ladder:

4-8-12-etc

Cal ski

DB clean and press 2.5kg

Box burpee

Score: 12+14

23/12/2023

Conditioning:

1000m row

5 x 100m intervals

Resistance:

Deadlift 20kg 10 x 3

Press up + Trx row 10 x 3

Shoulder press 8kg + pulldown 22kg 10 x 3

Flye 2.5kg + lateral raise 2.5kg 10 x 3

Bicep curls 8kg + Tricep extensions 20kg 10 x 3

Intensity:

30 sec bike + 30 sec DB snatch 5kg + 30 sec rest

30 sec bike + 30 sec DB step up + 30 sec rest

X 3