FRYing hot Friday!

It was a very HOT day.
Arrived at the gym around 6:10pm.
Did some Back & Triceps Workouts with Feizal after stretching.
3 sets of 4 Stations Combo:
1st Station - Triceps dip on two benches (20 reps)
2nd Station - Back extension with 10kg weight (15 reps)
3rd Station - Triceps pull-down with 3 plates (15 reps)
4th Station - Lats pull-down with 50 lbs (15 reps)

Ran with Feizal, Hiap Wei and Hew in Lake Gardens.
Started off same as yesterday - Anticlockwise, up the Carcosa, back into the gardens and up 179 steps.
Instead of coming back down, we ran  from the top back, past the Bird Park and back to RLC. Sprinted the last 50m. Took about half an hour.
We got back to the gym just in time to see Adrian get out of the pool after his 26 laps.

Instead of Spartacus (to my despair!) Hiap Wei decided to work out to Beach Workout:
1 - Lunge Press (1 each leg x 20)
2 - Mountain Climber (2 x 20)
3 - Double Arm Squat-Swing (2 x 20)
4 - 10kg Plate Lunge with one leg on Bench (1 each leg x 20)
5 - Spider push-ups with legs on bench (10 reps)
6 - Plank with legs on bench (1 minute)

After that we set up 4 ABs stations (with Hiap Wei, Feizal & Hew) and did 2 sets:
1 - Decline Crunch (50 reps)
2 - Seated Leg Tuck (50 reps)
3 - Cable Crunch @ 14kg (15 reps)
4 - AB roll out on knees (10 reps)

Swam 40+ laps x 25m in 25mins.

-End-