Training Program for 25 Oct

1. 2km runs (average lap for guys 1:45; for girls 2:30)
2. 1 set 5432
3. Pullups 3 sets 15 for guys; girls 3 set 7
4. Gym - 5 BX
5. Ckts: 20,20,10; 20,20,8, 10,10,5
   

Gym(5BX) 3sets 1 min

1. benchpress
2. shoulderpress
3. upright row
4. bicep curls
5. seated row