Friday
Session with Sharon Anyos
Warm up:15lunges, 20 jumping jacks, 20 Climbers x3
Circuit (repeated twice):
{2x DB row with 2x step lunges}x 15 reps (@16kg &@12.5kg)
2mins hard running on treadmill (not turned on, manually using it)
Walking press ups x20
2mins hard run pushing treadmill
20 Burpees/20 squat wall throws
2mins hard run pushing treadmill
{2x press ups on Barbell with 2x Barbell row (@32kg)
2mins hard run, pushing treadmill

90min MOuntain Bike ride

Thursday:
Strength session
– Squats 90kg
– Deadlift 80kg
– Cable row 50kg
– Chin ups
-Chest press 55kg
-Press ups

Road ride
70km

Wednesday
Hard run
14km
Kangaroo Point Stairs x 10 hard

Intensity Training
30 Jumping Jacks, 5 Burpees, 20 Climbers – on the minute, every minute x 15mins