14 May 15: 4.4 Chest & Back

15min run

1300 Shrivenham 

A1 Bench 65x15

A2 Chin-up 4xF

A3 Narrow pulldown 45x4x12

B1 Cable flye (flex) 10sx15

B2 Dip 4x15

B3 DB row (supinated) 45lbx4x10

C1 Bench plyo push-up 4x10

C2 Bench push-up 4x10

C3 Low row wide (neutral machine) 55x4x10

D1 HLL 3x10

D2 Crunch 3x30

D3 Hip lift 3x10

D4 Pulldown vacuum 80x3x10

All rounds no rest between sets, 50s between rounds.