Weekend Pain Cave, Day 2:

Standard Warmup

5 minute row

40 arm raises

10 arm circles

Set

Decline Bench

1 x 45

3 x 8  at 95

3 x 3 at 135

3 x 3 at 155 (5 on last round)

worked in between bench rounds

3x

10 x Heavy Row at 130

15/12/10 x Lat pull downs 100/115/130

10 x incline crunches with twist

Then

Ab set with planks

1500m swim

Run

3.25 Miles 26 minutes 55 seconds

8:17/mile