MET COND, BACK SQUAT, BACK, DIPS, ARMS, ABS

10, 9, 8, 7..1

Bike Cal

KBS 16Kg

- 7:32

Back Squat

100Kg x 3

110Kg x 1 x 2

Back

Dips

Arms

Abs

MET COND + BACK SQUAT + CHEST + ARMS + ABS

21, 15 9 KBS 16 Kg

BES

500m Row + 50 DU

- 11:31

Back Squat

100Kg x 3

110Kg x 1

Chest

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + ABS

10, 9, 8, 7...1

Ski Erg

KBS 16Kg

- 7:38

Back Squat

100Kg x 3

110Kg x 1

Back

Arms

Abs

MET COND + BACK SQUAT + BACK + DIPS + CHEST + ARMS + ABS

10, 9, 8, 7...1

Ski Erg Cal

KB Thruster 2 x 12Kg

- 8:38

Back Squat

110Kg x 1

120Kg x 1

Back

Dips

Chest

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + LEGS

5 Rds

500m Row

15 KBS 16Kg

25 DU

- 18:33

Back Squat

110Kg x 1 x 2

Legs

Back

Arms