Cardio and weights Program
Boat House GYM 4 circuits
Skipping 150
Bent over row 25 10-20kgs
Box Jumps 15
Side Plank 15 each side
Ergo 250m spilt 1.48-2.05
Press ups 15
Standing Sculling 20 2x4kg
Anchored ab folds 20
Squat thrusts to standing 20
Bench Pull 15 20kgs
Watt Bike or any other bike 1000m rpm 90+ pwr 36-44
Standing cable Rotator cuff 10 eachside
Deadlifts 20 20-30kgs
Finish
Downward dog,Hamsrings,Hipflexor,calf,quads,lats