On Her Majesty's Secret Service

Thursday’s training:

1. Rollers – ride to the music: Propellerhead’s decksanddrumsandrockandroll

(150 target HR x 40 mins)

2. Dumbbells and beer - Strength work:

1 leg squat (10 kg x 15) 3 sets
biceps curl (10 kg x 10) 3 sets
shoulder press (10 kg x 10) 3 sets
lunges (12.5kg x 15) 3 sets
shoulder shrugs (12.5kg x 20) 3 sets
calf raises (12.5kg x 30) 3 sets