strength training

Work up to Bench Press 1RM
Then:
6x2 Bench Press @ 80% 1RM (60kg)
Rest 2 minutes between sets
Then:
Work up to Heavy TGU
Then:
4x1 (each side) TGU @ 90% 1RM (24kg KB)
Then:
8x (20sec Sprint/10sec Rest) AirDyne
Rest 2 minutes
8x (20sec Sprint/10sec Rest) AirDyne