Push Press x 3
100 110 115 120 125 135

Front Sqat x 4
115 125 135 145 155 165

Back Hypers 5 x 8
5 kg medball

Seated Rows 5 x 3
200 210 220 230 240

Cardio
EFX - 25 min (resistance level 4 Incline level 4) (2.5 miles)

Bike - 20 min (resistance level 4) ( 6.5 miles)