MET COND, DEADLIFT, BACK, CHEST, ARMS JEROME

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

Bike Cal

KBS 16Kg

12:05

Deadlift

60Kg x 5 x3

Back

Chest

Arms

MET COND + BACK SQUAT + BACK + ARMS + ABS

21, 15, 9 Thrusters 40Kg

400m BES

12:44

Back Squat

70Kg x 20

90Kg x 10

100Kg x3

110Kg x 1

Back

Arms

Abs

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

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

Ski Erg

KB Thruster 2 x 12Kg

14:55

Back Squat

60Kg x 21

80Kg x 15

100Kg x 5

110Kg x 1

Chest

Back

Arms

Abs

MET COND + CHEST + BACK + ARMS + ABS

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

Row Cal

Bike Cal

13:17

Chest

Back

Arms

Abs

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

21. 15, 9 KBS 16Kg

500m Row BES

8:50

Back Squat

100Kg x 3

Back

Arms

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

10, 9, 8, 7...1

Bike Cal

Ski Erg

10:27

Back Squat

100Kg x 3

Chest

Arms

Abs

MET COND + SNATCH COMPLEX + CHEST + ARMS + ABS (JEROME)

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

7:33

Snatch + Hang Snatch + OHS

35Kg x 1 x 5

Chest

Arms

Abs

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

10, 9, 8...1

Bike Cal

Ski Erg

10:45

Back Squat

100Kg x 5

110Kg x 1

Back

Arms

Abs

BIKE SPRINTS + BACK SQUAT + CHEST + BACK + ARMS + ABS WITH JEROME

100 Bike Cal Intervals

Back Squat

100Kg x 3 x 2

Chest

Back

Arms

Abs