BACK + LEGS + ARMS

Back

Legs

Arms

SPRINTS + BACK SQUAT + BACK + CHEST + LEGS + ARMS + ABS

400m x 1

200m x 2

Back Squat

100Kg x 3

110Kg x 1

Back

Chest

Legs

Arms

Abs

SPRINTS + BACK SUQAT + BACK + LEGS + ARMS + ABS

400m x 1

200m x 3

Back Squat

100Kg x 3 x 2

Back

Legs

Arms

Abs

BACK + LEGS + CHEST + ARMS + ABS

Back

Chest

Legs

Arms

Abs

MET COND + ARMS + ABS (JEROME)

21, 15, 9 DB Thruster 2 x 20Kg

BES 400m

16:58

Arms

Abs