Now that I've done the run through with the trainer i'm on my own - so here goes!

Warm up (rower)

dual link row: 3@30kg
seated row: 3@35kg
1arm row: 3@12kg (last set failure on left side)
bb curl: 3@15kg

cardio: intervals on bike and incline on treadmill (10mins each)

Finished with Abs

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