Standard warm up

5 min row

40 arm raises

5 arm circles

Set

3x

5 x YTWL’s @ 5

20 x db curl 32.5/35/37.5

10 x db oh press

Abdominal Death March

10 x weighted crunches/obliques 25/35/45

10 x back/oblique extensions 45/50/55

10 x incline sit ups w twist 45

Ab set with plank

1500 m  swim

Mountain bike ride 11.2 Miles