Three rounds of:
Neck harness: extension and flexion 2.5 kg x 50
Sit ups: 14
Dumbbell curls: 11 kg x 14
Weighted side bends: 11 kg x 16 each side
Hammer curls: 11 kg x 14
Dumbbell shrug: 11 kg dumbbells x 15
Three rounds of:
Neck harness: extension and flexion 2.5 kg x 50
Sit ups: 14
Dumbbell curls: 11 kg x 14
Weighted side bends: 11 kg x 16 each side
Hammer curls: 11 kg x 14
Dumbbell shrug: 11 kg dumbbells x 15