A) Bench press 5 x10 reps starting at 60% of 1RM (increase slightly each round)
2 mins rest between sets: during the rest perform 1 x Turkish get up each arm (Try to build in weight over the 5 sets)
B) Row/Bike sprints 8 rounds 10 sec sprint /20 sec rest
Row max cals -8 rounds rest 2 mins Bike max cals -8 rounds
HAPPY BIRTHDAY KIM!!!!!