Wednesday 18th December 2013

DB Pullover 42.5kg x12x11 (90s rest)

Weighted Chins 24kg x7x6 (2 mins rest), followed by V Grip Pulldown (12) x13x6x4 (60s)

Rack Pull 160kg x8 (pins at knees)

Viking Press 70kg x12x6x4 (60s)

Cable Row 70kg x13x11x9x8 (60s)

 Shrugs 120kg x13x11x9 (90s), then 45kg DB’s x14

Bent Over Reverse Flye 10kg x14x14x12(60s)