9:00am
8 rounds of pull ups to fatigue
5 rounds
10 Hand Stand Push Ups
5 Sumodeadlift High Pull
10 chest pulls
1 round ab routine
12:00pm
hatha flow yoga
1:30pm Weights session with Chris
4 x 10 dumbbell shoulder press
4 x 10 later raise side / 4 x 10 flys
4 x 10 side raises
4 x 10 cable cross
4 x 10 shoulder press
4 x 10 shrugs / 12 back extension
4:00pm
15 minutes arc trainer
posing and walk practise
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