Run
5 x CP hill repeats, long route home, breakfast, up to Aldi and back
18.6km
5:55/km
289m elevation
Gym – PureGym Sydenham
Warm up
Thumbs up down etc 10 to 1
3 x 10 x push ups
10 x 32kg wide grip lat pull downs
10 x 32kg chin ups
10 x narrow grip pull ups
Regular pull ups
9
8
7
6
5
Seated rows @
Neutral grip @25kg
Single arm rows
3 x 10 x ES @ 16kg
3 x 10 x Wide grip pull ups @ 32kg
3 x 10 x Wide scapular pull ups
