1.62km elliptical in 10:00
2.5km stationary bicycle in 5:25
4.75km stationary recumbent bicycle in 10:35
20min stretching
Overhead squat: 5 at 20, 40, 40, 45, 47.5, 50kg
Pullups: 5 at L-hang, 3x5 wide grip, 5 normal grip
Incline bench press: 8 at 40, 42.5, 45kg
Chest-supported T-bar row: 8 at 35, 40, 42.5kg
Dips: 10, 6
2.5km stationary bicycle in 5:25
4.75km stationary recumbent bicycle in 10:35
20min stretching
Overhead squat: 5 at 20, 40, 40, 45, 47.5, 50kg
Pullups: 5 at L-hang, 3x5 wide grip, 5 normal grip
Incline bench press: 8 at 40, 42.5, 45kg
Chest-supported T-bar row: 8 at 35, 40, 42.5kg
Dips: 10, 6
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