P.O.D. monday, no excuse, do gym!
treadmill 3km - 7.5 km/h
cycling - 5 mins
squats 25kgs - 25 laps x 3
pull up - 7 laps
dip - 7 laps
bench press 30kgs - 10 laps x 2
biceps 12.5kgs - 10 laps
swing 10kgs - 15 laps
deadlift 40kgs - 10 laps x 2
crunch - 30 laps
cheers! gym! crossfit? =)
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