Sunday 9th December

5 minutes cross trainer

Mobility/dynamic stretching

10 rounds of:
1 min kicks, 30s rest

3 sets of 10 x inverse rows

4 x Supersets:
10 x Weighted hyperextensions: 5kg, 10kg, 15kg, 15kg
10 x Weighted oblique raises: bw, 5kg, 10kg, 10kg
10 x Lat pull-downs: 16.25kg, 18.75kg, 21.25kg, 21.25kg

3 sets of 10 x leg raises
(On the p-bars – my first time on them in two weeks)

Decided to try 3 x dips – felt ok but will see tomorrow
And 1 x pull-up – actually didn’t even notice any pain at the low ROM. Will see how arm feels tomorrow.

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