Mod Swim
2500. Time: 49:43
Inc. 1400 pull – approx. 24 mins
Core
Time: 38:43, Cal: 136
Crunch set 3 – fwd 15, si 10
Back extension: 3 x 8 w/ 5lbs
Captain’s Chair: 3 x 20
Incline Twist: 10es
Twist – 3 x 20es bar 12lbs
Eagle Back Extension : 10 x 60,65,70,75 – up 5 on the second and forth
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 150,160,150,160
Twist – 2 x 20es bar 12lbs
Captain’s Chair: 2 x 20
Eagle Back Extension : 10 x 60,60,70
Tempo Run
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