BACK + CHEST + ARMS + ABS

Back

Chest

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + ABS

500m Row

21 KB Thruster 2 x 12Kg

50 DU

500m Row

15 KB Thruster

50 DU

500m Row

9 KB Thruster

50 DU

- 13:55

Back Squat

100Kg x 1 x 2

Back

Arms

Abs

MET COND, BACK SQUAT, BACK, CHEST, ARMS, ABS

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

- 7:26

Back Squat

110Kg x 3 x 2

Chest

Back

Arms

Abs

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

21, 15, 9 KB Thruster 2 x 12Kg

BES 500m Row

- 9:39

Back Squat 

100Kg x 5 x 3

Back

Chest

Arms

Abs

ROW INTERVALS + SPRINTS + BACK + ARMS + ABS

250m Row x 10

200m Sprints x 4

Back

Arms

Abs

MET COND, BACK, CHEST, ARMS, ABS

21, 18, 15, 12, 9, 6, 3 KB Thruster 2 x 12Kg

BES 7 Bike Cal

- 12:20

Back

Chest

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + ABS

21, 18, 15, 12, 9, 6, 3

Row Cal

KBS 16Kg

- 11:10

Back Squat

100Kg x 3 x 2

Back

Arms

Abs

MET COND + BACK + CHEST + ARMS + ABS

21, 18, 15, 12, 9, 6, 3

Row Cal

KB Thruster 2 x 12Kg

- 13:29

Back

Chest

Arms

Abs