Supplementary
Treadmill: 15mins mod/hard
Neutral facepulls: warmups, 66x12x6
Single arm machine row: stackx10x3
Pulldown row: stackx8x4
Hammer curls: 13.5x8, 23.5x5, 25.5x5, 28.5x5
Cycle: 15-20mins overall with 30:30x3x3 sprints
Treadmill: 5mins
Notes
Light backwork, and the cycle murdered me today, but I am the lightest I have been this year, so I am slightly depleted.
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