Notes
Circuit
3 complete sets of the following
7s (low, high, complete in alternate sequence) 20kg barbell
30 Tri-dips
20 Bent over rows - 20kg barbell
50 Russian Twists - feet off, 6kg medecine ball
20 double handed Kettlebell swings, 10 with each arm - 12kg bell
to finish 3 sets of 20 chest press - 10kg per dumbell