Monday: Run 30 min. Heart Rate: 160bpm
Tuesday, Thursday: off
Wednesday, Friday:
20 min run
3x20reps lower back push – 75kg
3x15reps squats – 30kgs
3x20reps lat pull down – 40kg
3x15reps Leg press – 45kg
3x15reps Hamstring curl – 40kg
Lowerback floor and bridge
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