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

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

Row Cal

KB Thruster 2 x 12Kg

13:31

Chest

Back

Arms

Abs

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

3 Rds

400m

12 Burpee

21 KBS 16Kg

14:14

Back Squat

60Kg x 15

80Kg x 10

100Kg x 5

110Kg x 1

Chest

Arms

Abs

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

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

Ski Erg Cal

KBS 16Kg

9:44

Back Squat

60Kg x 21

80Kg x 15

100Kg x 9

Chest

Back

Arms

Abs

MET COND + BACK SQUAT + BACK + CHEST + ABS

3 Rds

400m

10 Thruster 40Kg

25 DU

12:38

Back

Chest

Abs

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

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

8:13

Back Squat

50Kg x 21

70Kg x 15

90Kg x 9

Chest

Back

Arms

Abs

MET COND + BACK SQUATS + CHEST + ABS (JEROME)

21, 15, 9 KB Thrusters 2 x 12Kg

BES 400m

10:32

Back Squat

50Kg x 21

70Kg x 15

90Kg x 9

Chest

Abs

CHEST + BACK + ARMS + ABS (JEROME)

Chest

Back

Arms

Abs