SPRINTS + BACK SQUAT + BACK + ARMS + ABS

400m Sprints x 3

Back Squat

100Kg x 3 x 2

Back

Arms

Abs

MET COND, BACK SQUAT, BACK, ARMS, ABS

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

Row Cal

KB Thruster 2 x 12Kh

12:59

Back Squat

110Kg x 1 x 2

Back

Arms

Abs

MET COND + BACK SQUAT + CHEST + ARMS + ABS

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

- 7:06

Back Squat

110Kg x 1 x 2

Chest

Arms

Abs