Super McNasty

Afternoon Run

Xmas Eve Strength Training session

High 40s in December 👨🏽‍🍳 🤌🏽

Lunch Run

BB Deadlift 
1 - 155 x 13
2 - 205 x 8 
3 - 205 x 9
4 - 225 x 6 
5 - 225 x 6 


BB Overhead Press 
1 - 4 | 65 x 15 

Dumbbell, leaning one-arm bent over rows 
1 - 60 x 13
2 - 70 x 10
3 - 70 x 9 
4 - 80 x 6 

Dumbbell Lateral Raises 
1-2 - 15 x 12 
3 - 6 x 17.5 

Dumbbell Curls 
1 - 30 x 15 
2 - 3 | 25 x 5 top x 5 lower  x 5 full range 

Lat Pull Down 
1 - 70 x 10 
2 - 100 x 12 hold for 3 secs at the bottom
3 -  120 x 10 
4 - 140 x 6

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Carlos T

Xmas Eve Strength Training session

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Super McNasty

Afternoon Run

Xmas Eve Strength Training session

High 40s in December 👨🏽‍🍳 🤌🏽

Lunch Run

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