Quick but good work out. I'm going to the kids school BBQ at lunch.
*Super set the following (no rest between sets. Short rest between groups)*
Bent Over Rows - 5 sets/10 rep/135,135,185,185,225lbs.
Broom Handle Twists - 5 sets/30 reps.
Bar Bell Curls - 5 sets/10 reps/70, 70 90, 90, 90lbs.
Sit Ups - 5 sets/15, 15, 15, 20, 20 reps.
Dumbbell Rows - 1 set/10 reps/85lbs.
All be sure to add the dumbbell rows for 5 sets next time. I also walked the kids to school this morning. 4km.