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Burpee
- 20 reps 58
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Standing Dumbbell Shoulder Press
- 12 kg x 5 reps 55
- 12 kg x 5 reps 55
- 12 kg x 5 reps 55
- 12 kg x 5 reps 55
- 12 kg x 5 reps 55
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Dumbbell Squat
- 12 kg x 8 reps 56
- 12 kg x 8 reps 56
- 12 kg x 8 reps 56
- 12 kg x 8 reps 56
- 12 kg x 10 reps 58
- 12 kg x 10 reps 58
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Stiff-Legged Dumbbell Deadlift
- 12 kg x 8 reps 56
- 12 kg x 8 reps 56
- 12 kg x 8 reps 56
- 12 kg x 8 reps 56
- 12 kg x 10 reps 58
- 12 kg x 10 reps 58
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Standing Calf Raise
- 10 reps | weighted | 23.5 kg 5
- 12 reps 4
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Cycling
- 00:05:40 | 1.7 km 17
- 00:05:40 | 1.7 km 17
- 00:05:40 | 1.7 km 17
- 00:05:40 | 1.7 km 17