Tuesday 17th November

2 min bike
2 min row
2 min shoulder stretch
2 min air squats

15 x 8, 20 x 8, 25 x 6 , 22.5 x 8, 22.5 x 8 s/s with
DB Rows x 10  used 12.5s 10 and 8…

Assistance for rotator cuff which i cant remember
And tricep pull downs few sets of 10 ech

5 Push Ups
8 Step Ups
20 Bar Hops
X 4 rounds

Pretty sure some of those reps are wrong but i didnt get to look at the board. Place was wedged, gear everywhere so overheard a few people clarifying the reps and paced myself with those around me so!


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