Almost ALL-OUT Tuesday

Arrived at the gym at 5:45pm.
Feizal and Hup Wei were already there. Done kicking.
Feizal's cousins - Shahriman & Dan were there too!
So was Jason - from NZ - joined us running today :)
Suddenly, Adrian walked in! What a team!

Started me off with 15kg of Triceps-Biceps Combo (3 sets x 15 reps) on bench:
- Overhead triceps extension
- Bicep curls (right hand then left)
- Repeat

Followed by Deltoid-Triceps Combo (3 sets x 15 reps - 1.5kg metal bell):
- Overhead shoulder press
- Standing triceps kickback
- Repeat

Then, all seven of us went Running! -Short route-
Up 179 steps + Down 179 steps + Repeat both
Run back to RLC gym - short route

Back at the gym:

5 x 20 reps (THE 100's)
- Burpies + Mountain climber + squats + lunges + plank triangle jacks

8 course Abs Workout
- Basic Crunch (30 reps)
- Knees up Crunch (30 reps)
- Rolling Crunch (30 each side - 60 reps)
- Knee-elbow twist (30 each leg - 60 reps)
- Finger-toes leg raise (20 alternate + 10 both leg raise)
- Right side hip raise (30 reps)
- Left side hip raise (30 reps)
- Leg Raise (up + out + repeat) - 20 reps + (up + twist left + twist right + repeat) - 10 reps
- Legs on wall, touch toes - 30 reps
- Rolling Crunch again (30 reps) - Feiz' idea!

Did another of the 100's with Hup Wei this time (2 sets of 5 x 10 reps)
- Burpies (10 reps)
- Mountain climbers (10 reps)
- Squats (10 reps)
- Lunges (10 reps)
- Plank Jacks (10 reps)
- Repeat

Kicked the kick bag with Hup Wei - 10 reps + 20 reps

**Got into swim gear and just as I was about to enter the pool, lightning struck!**
Went sauna instead :)

-End-