Upper body, weightlifting, cardio

Upper body

• Pull-ups: 5 sets of 5
• Bench press: (Max is 185): Build up to 4 reps of 135 (73%)

Weightlifting

• Power snatch (Max is 115): Build up to 3 reps of 85 (74%)

Cardio

• 1000m row: 3:15.4 PR
• 10 min stairs: 168 cal