HIKING

3.2 km Hiking

HIKING

3.75 Hiking

JOGGING

4.27 Jog

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

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

Row Cal

KBS 16Kg

10:45

Bench

60Kg x 2 x2

70Kg x 2

80Kg x 1

85Kg x 1

90Kg x 1

Chest

Arms

Abs

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

21, 15, 9 DB Suqat Cleans 2 x 20Kg

BES 400m

- 13:30

Deadlift

120Kg x 1

130Kg x 1

Bench

80Kg x 1 x 2

Back

Arms

Abs

MET COND + SPEED BENCH + BACK + ARMS + ABS (JEROME)

5 Rds

10 Bike Cal

10 Steps FRWL 2 x 18Kg

10 DB Thruster 2 x 18Kg

- 16:25

Speed Bench

60Kg x 2 x 4

80Kg x 1 x 2

60Kg x 2 x 3

Back

Arms

Abs

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

21, 15, 9 DB Thruster 2 x 20Kg

BES 400m

14:24

Back Squat

100Kg x 3

120Kg x 1

Back

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + ABS

21, 15, 9

Bike Cal

KB Thruster 2 x 12Kg

7:56

Back Squat

100Kg x 3 x 3

Back

Arms

Abs