Thursday was just too busy to fit anything in, lots of work and lots of work-but-not-core stuff over lunch and the afternoon, then out with Alex in the evening. So today I made sure I did a good old gym session:
5 mins bike warm up
10 mins bike, interval profile, level 7, "24km.h"
10 mins stepper, sharp interval profile, level 8
15 mins rower, 3532m (2325 @ 10mins)
10 mins stepper, interval profile, level 8
5 mins bike cool down
triceps on cable jungle - 3 x 8 @ 10kg
biceps single barbell - 3 x 12 @ 10kg
abs 20 each side and 40 straight
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