Fri 20th & Sat 21st

Sat 21st 

A, Press 3 x 5; 3min rest
B1. DB Floor Press 3-4 x 12-15; 1min rest
B2. Goblet Squat 3-4 x 12; 90sec rest
C1. Prone Flys 3 x 10; no rest
C2. Prone Rows 3 x 10; no rest
C3. Prone Row Holds 3 x 10; 2min rest
finisher: 1000m Bikeerg

Fri 20th

A. Halting Deadlift 3 x 5 @65% 1rm; 3min rest
B1. 1/2 Kneeling Press 3 x 12/12; 1min rest
B2. DB Row 3 x 12/12; 1min rest
C1. RKC Plank 3 x 30sec; 1min rest
C2. DB Hammer Curls 3 x 12; 1min rest