W1: Legs, Double Unders, Squats, Situps, W2: Row, W3: Arms

01/08/14

Workout 1
Squat (45) 10, (135) 10, (225) 10, (275) 4, (295) 4, (315) 4, (335) 4
Front Squat (135) 4, (185) 4, (225) 4, (255) 4, (275) 4
Leg Press (820) 20, (1000) 20, (1180) 15, 13
4 rounds of:
Squat x 15
Double Unders x 25
Situps x 35

Workout 2
Row 500m x 4

Workout 3
LF Machine Curl 5 x 12
Close Grip Bench Press 3 x 10
Cable Curls 3 x 10
Hammer Curls 5 x 10
Overhead DB Extensions 5 x 10