Today's chest and HIIT workout :)

- Dumbell press 4x12 (10kg/arm)
- Dumbell flies and twist 4x10 (10kg/arm) 
- Decline press machine 5x12 (32.5kg/arm -believe me, its easier by machine) 
- Press ups incline (feet on bench) x8, feet on floor x10 - repeat 3x
LAST SET: Dumbell press 10-10-8-10-10  (12.5kg/arm)

HIIT
17 x 30 second sprint.
20 seconds rest in between
17mph