BACK + CHEST + ARMS + LEGS (JEROME)

Back

Arms

Legs

Chest

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

5 Rds

10 Bike Cal

10 KB Thruster 2 x 12Kg

- 8:04

Back Squat

100Kg x 2

120Kg x 1

Arms

Abs

3KM RUN

3Km Run

3KM RUN

3Km Run

BACK + LEGS + ARMS + SWIM

Back

Legs

Arms

Swim

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

21, 15 9 DB Thruster 2 x 20Kg

BES 400m

- 14:24

Deadlift

100Kg x 5

120kg x 1

140Kg x 1

Back

Arms

Abs

5KM RUN

5KM Run

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

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

Ski Erg Cal

KBS

DU

12:13

Back Squat

60Kg x 21

80Kg x 10

100Kg x 3

120Kg x 1

Arms

Abs