Walka Water Works 50km ultra

The Glow worm Tunnel Marathom

500m row, 25 x pushups, 30 x biceps curls (15kgs), 30 x tricep ext (18kgs), 60 x crunches, 60 x side bends- 5 circuits

500m row, 25 x pushups, 30 x bicep curls, 30 x tri pull downs, 60 x crunches, 60 side bends x five times