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
SeaLab Fitness 