Rower for warm-up

3 x Dual link lat row @ 30kg
3 x Seated row @ 35kg
3 x 1arm row @ 15kg
2 x BB curl @ 15kg

Cardio = 10 mins each

Upright bike level 5 - 4 x 30 secs at level 10
Treadmill @ 4.2mph 2% gradient

Various ab exercises using swiss ball and hyperextension

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