Standard Warmup

5 min row

40 arm raises

10 arm circles

Set

3 x :

10 x db curls 32.5/35/37.5

10 x DB OH Press same weight

15 x DB chest fly’s 22.5/25/25

10 x DB closed press same weight

10 x skull crushers 42.5/47.5/50

then

1 x 10 incline bench @ 45

3 x ;

10 x incline bench @ 95

15 x hip adduction

20 x hip abduction

Cooldown

Ab set

500 m swim