Todays work out + Day 8 weight loss challenge

Hey Guys, had an awesome training session today. The run took it out of me but I still managed to do a good bit after that. Fun session in all.

Day 8 of the weight loss challenge is now up.
Check it out here.
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Incline sprints
Level 10
Speeds
16.5km/hr x1
17km/hr x 4
17.5km/hr x 2
18km/hr x1
18.5km/hr x1
19km/hr x1

This just never seems to never get easier. The last 3 or 4 sets always leave me gasping for air and the last 2 sets I feel my quads burning big time.

I love this warn up. Really gets you working

Strength
Lat Pull
75kg x5, 80kg x5, 80kg x5,
80kg x5, 80kg x5,

Bent Over Row
80kg x5, 80kg x5, 80kg x5,
80kg x5, 80kg x5

Wall Walks
4sets of 3


Cable Crunches
3 sets of 12

Preacher Curls
3 sets of 10

Hammer Curls
3 sets of 10