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

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

Bike Cal

KBS 16Kg

12:54

Deadlift

120Kg x 1

130Kg x 1

Back

Chest

Arms

Abs

MET COND + BACK + LEGS + SWIM (JEROME)

21, 15, 9 DB Thruster 2 x 20Kg

BES 400m

- 14:47

Back

DB Stiff Leg Deadlift

Swim

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

3 Rds

400m

10 DB Thruster 2 x 20Kg

10 Burpee

- 15:44

Back Squat

100Kg x 3

110Kg x 1

Chest

Back

Arms

Abs

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

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

Row Cal

KBS 16 Kg

10:29

Deadlift

100Kg x 5

120Kg x 3

140Kg x 1

Chest

Back

Arms

Abs

Swim

CHEST + ARMS + SWIM

Chest

Arms

Swim