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
