I joined the group for a 5:30am run this morning. I completed the 6.3 mile course in about 44mins so I was a bit off my game today unfortunately. Doing legs the night before probably didn't help.
Arms
Weighted Chinups - 4x12
Reclined Dumbbell Curls - 4x12
Tricep overhead presses - 4x12
Weighted Dips - 4x15
Superset - Tricep extensions - 4x12, Close handed tricep presses - 4x12, Hammer Curls - 4x12
Shoulders
Dumbbell Shoulder Shrugs - 4x15 hold for a 3 count
Plate around the head - 4x24
Abs
Superset - Hanging Legs Raises - 4x12, Hanging Kneeups - 4x12
Side Planks on a medicine ball - 4x75secs
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