I went with light weights a 2kg/4.4lb and a 7.5lb/3.4kg and they weren't crazy hard but they certainly wasn't crazy hard either. Up them next time to 3kg/6.6lb and 10lb/4.5kg and see how I get on.
It was pretty awesome workout the ab work was tough including the forearm plank holds - I managed 30 secs, rested for 10 secs then completed the remaining 20 secs in the first round and did 32 secs, rest 8 secs and finished the last 20 secs.
Push up I managed 16 on feet first round and did 8 feet and 8 on knees in the second.
All the rest I did for the duration so pleased with that.
My right lower back is twanging again this evening, I think its from the rotational work i.e. the pushes with weights after the wood chops from the total body day on sat ;( Got some triggers but not sure if I should go physio or not?
Good routine for the shoulders though - really enjoyed it.
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