MET COND + DEADLIFT + CHEST + ARMS + SWIM (JEROME)

3 Rds

10 Bike Cal

10 Steps DB FR Walking Lunges 2 x 18Kg

10 DB Thruster 2 x 18Kg

- 8:34

Deadlift

120Kg x 3

130Kg x 1

Chest

Arms

Swim

MET COND + BACK SQUAT + CHEST + ARMS + ABS (JEROME)

21, 15, 9 DB Thruster 2 x 20Kg

BES 400m

14:35

Back Squat

100Kg x 5

120Kg x 1

Chest

Arms

Abs

CHEST + BACK + ARMS + SWIM

Chest

Back

Arms

Swim

MET COND + BACK SQUAT + BACK + CHEST + ARMS (JEROME)

21, 15, 9 DB Thruster 2 x 20Kg

BES 400m

14:21

Back Squat

60Kg x 10

90Kg x 3

110Kg x 1

120Kg x 1

Chest

Back

Arms

MET COND + BACK SQUAT + BACK + ARMS + ABS + SWIM (JEROME)

21, 15, 9

Bike Cal

KBS 16Kg

Burpee

10:18

Back Squat

60Kg x 10

90Kg x 5

110Kg x 3

120Kg x 1

Back

Arms

Abs

Swim

SWIM + WALK (HJ)

Am Swim

Pm Walk + Swim

MET COND + DEADLIFT + BACK + CHEST + ARMS + ABS (JEROME)

21, 15, 9 DB Thruster 2 x 18Kg

400m BES

13:07

Back

Chest

Arms

Abs

MET COND + BACK + ARMS + ABS (JEROME)

5 Rds

10 Bike Cal

10 DB Burpee Thruster 2 x 18Kg

25:44

Back

Arms

Abs

BACK + CHEST + ARMS + SWIM

Back

Chest

Arms

Swim

BACK + CHEST + ARMS + SWIM

Back

Chest

Arms

Swim