Bent leg calf raises: 3x12
Lateral Raises: 3x12
Prone lifts: 3x12
2 x 1min holds w/ 30sec rest between sets
Plank, L Plank, R Plank, Bike, Russian Twists (5kg), Bridge, Hollow Rock
|Avg Pace:||13:16 min/km|
|Elevation Gain:||114 m|
Friend wants to get fit so took him down to the National Park to have a look at some trails.