W1 Arms & Row, KB Swing, Situp, Extensions

02/25/15

Workout 1 Arms

Bar Pushups 3 x 10
TRX Curls 3 x 10

Incline DB Curls 3 x 8
Overhead DB Extension 3 x 10

Barbell Curls 3 x 10
Rope Press Downs 3 x 10

Cable Curls 3 x 10
Overhead Rope Extensions 3 x 10

Workout 2

3 rounds of:
Row 250m (1:40/500m pace)
KB swing (53) 15
GHD situps x 10
Hip Extensions x 10