TRX Core
4 sets back raise
3 sets L & R side plank + tap
3 sets pike

bike <-> bdx
TRX - pushup, lat pull, tricep extension, bicep curl, reverse fly each 3 sets

27 mins run to cb, back via mgr bdx 5.5km approx

Swim 62 lengths

4.1 mile (6.6km) walk

TRX
overhead back extension 3 sets
pike 3 sets
tap side planks 3 sets each side
atomic pushup 1 set

27 mins run to cb, back via mgr bdx 5.5km approx

**TRX Refined Workout**
Atomic pushup
Back row - 2ft drop
Reverse fly

Side plank tap - L & R OR pendulum
Overhead back extension

Bicep curl
Tricep press

TRX - pushup, lat pull, tricep extension, bicep curl, reverse fly each 2 sets
TRX core - hip raise, suspended crunch pulling alternate sides, hip raise 2, raising side planks sets each

**TRX Core Plan**
Pike - abs
Side suspended crunch - obliques
Pull through - glutes/hamstring
Overhead back extension - lower back
Hamstring curl

TRX - pushup, lat pull, tricep extension, bicep curl, reverse fly each 3 sets
run treadmill - 20 mins 3km

13/1/14 60 lengths swim 1.5km
7/1/14 bike round bd