BOXING (Cardio) Jab/Cross - 6mins LEG PRESS (Strength) Each leg (single) 30 reps - 50kg 30 reps - 60kg LEG PRESS (Strength) 20 reps - 80kg 40 reps - 100kg 40 reps - 120kg 20 reps - 130kg OVERHEAD PRESS (Strength) 90 reps - 2 x 8kg Kettlebells ROWING (Warm Up) 19mins - 30 to 33 s/m | SIT TO STAND (Endurance) 120 reps - 2 x 8kg Kettlebells STEP UPS (Endurance) Left Leg - 47 Right Leg - 50 TREADMILL (Warm Up) 15 mins - 2.5 to 3.5kph UPRIGHT ROW (Strength) 20 reps - 15kg 80 reps - 20kg 20 reps - 25kg WALKING (Cardio) 9.48km |
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