Warm-up
15 minute brisk walk to gym.
Power cardio
Resistance band plate push - 2 x 20 metres at 40kg.
Resistance band animal walk - 2 x 20 metres.
Resistance band sprints - 4 x 20 metres.
Bench
Superset
4 sets
Close-grip bench press - 6 reps at 55.5kg.
Incline pull-ups - 8 reps.
The closer
Farmer walks with 2 x 30kg dbs, 3 sets for 30 metres.
Warm-down
Foam roller for 10 minutes.
Static stretching for 5 minutes.
15 minutes brisk walk home.
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