Rusin Hypertrophy 5

3x8 Face pull
5x8 Bench press @60kg (load hanging under bar on elastic)
4x10 Chin-ups
3x15 Slight incline DB bench press @16-18kg

Later in class:

Zuu training animals
3x10 TRX rows
3x10 TRX pull-ups
2x5 TRX Single leg RDL to Pistol

Rusin Hypertrophy 4

3x10 Hamstring curl 
5x6 Back squat @100kg
4x8 Reverse lunge @80kg
3x10 RDL @80kg
3x30 Standing calf raises @20kg

Rusin Hypertrophy 3

3x10 GHD Hip ext @ bw-dowel-20kg
4x12 Goblet squat @40-50kg
4x4 Trap bar Deadlift @120kg 
4x10 Bulgarian split squat @2-20kg
4x15 Jump squat @30kg (empty BB)
2x25 Air squat
    25 Reverse hypers

Later:

3x8 Single arm banded row
3x10 Banded push-up @green band
3x8 Neutral grip pull-up
2x8 Ab wheel chest-to-ground

Rusin Hypertrophy 2

3x6 Single arm face pull
5x6 Slight incline DB bench press @28kg
4x6 Neutral grip pull-ups
3x8 Incline DB bench press @24kg
4x6 Chest supported row @60kg
2x8 DB push press @24kg
    8 Band pull aparts

Rusin Hypertrophy

3x6 Banded Hamstring Curls
4x6 Box Squats @110kg
4x8 Reverse Lunges @70kg
3x10 Single Leg Deadlifts @2-24kg
3x8 Goblet squat @32kg
    10 Swiss ball hamstring curl
3x30 Calf raises @20kg

The Rescue Run NZ

Inaugural Rescue Run NZ 

Team Physio Rehab Group 

4h12m
252/300 pts on challenge sections

Rescue Run 29

3x8 Single arm banded row
3x10 Banded push-up @green band
3x8 Neutral grip pull-up
3x12 Pec minor dip
3x8 Single arm DB curl @15kg
2x8 Ab wheel chest-to-ground