Warm up:
Active streching
- 500m row, work up to 5RM barbell curls
Strength:
Barbell curls 5 set of 5 @ 90% of 5RM
Stamina:
Complete 4 rounds
- 8 hammer curls
- 10 close grip preacher curls
- 8 Incline curls
- 10 superman cable curls
Last push:
4 rounds of 30sec on 10 off
- cable tri pulldown
- overhead tri extension
- dips
Cardio:
10 - 200m sprints